CrossFit Showdown – CrossFit
Warm-up
Run prep line drills
25’ down and back each
Knuckle draggers
Quad walk
Open the gate
Lunge and reach
Bunny hops
Butt kickers
Forward skips
8x Shuttle Run (increasing pace)
Bike
Cadence warm up
0:30 each
80-84 RPM
Focus on 1k/split
85-90 RPM
Decrease 1k/split time
90-94 RPM
Decrease 1k/split time
Metcon
More or Less (Time)
AMRAP 7:
1,200 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
1,000 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
600 Meter Run
Max Calorie Bike Erg
Accessory
Bulgarians (Checkmark)
8 Goblet Bulgarian Split Squats (each leg)
