CrossFit – Thu, Jun 6

CrossFit Showdown – CrossFit


General Flow 0:20-0:30 of each

Arm circles forward

Arm circles backward

Arm swings(Up & Over)

Arm wraps

Trunk twists planted

Trunk twists w/ rotation

Quad pull

Knuckle draggers

Reverse lunge w/ reach

Alternating spidermans

Downward Dog


Pigeon (right)

Pigeon (left)

Squat hold

Air squats

Specific Warm-up

3 step back, step up burpee

3 step back, jump up burpee

3 jump back, step up burpee

3 jump back, jump up burpee

Bike & Sit up Prep

:60 Bike

:30 Hollow rocks

:45 Bike

:30 Strict sit up

:30 Bike

:30 Full sit up


Floor & Decor (Time)

5 Rounds For Time:

30/24 Calorie Bike Erg

10 Burpees

20 V-Ups

10 Burpees

Time Cap: 25 Minutes

After Party

Hollow Rocks (Checkmark)

8 rounds, 20s on 10s off

Hollow Rocks

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