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CrossFit – Thu, Jun 27

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)

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