CrossFit Showdown – CrossFit
Warm-up
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
Scorpions
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
Metcon
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
