CrossFit Showdown – CrossFit
Warm-up
General Flow
200m run
0:30 Samson stretch (right)
0:30 Samson stretch (left)
0:15 Quad pulls
0:15 Knuckle draggers
0:15 Knee Pulls
0:15 A skips
0:15 Butt kicks
0:15 High knees
0:15 Bunny Hops
0:15 Broad Jumps
200m run
Specific Warm-up
KB
:20 Alternating Single Leg Deadlifts
:20 Kettlebell Deadlifts
:20 KB Hip Hinge & Pop
:20 KB Russian Swings
:20 KB American Swings
Strict Pull-Up
10 scap retractions
5 Dead hang to lat active pulls
5 Jumping negative pull ups
*Mod to ring rows if needed
Metcon
Shell Shocked (Time)
6 Rounds:
9 Strict Pull-ups
21 Kettlebell Swings (53/35)
400 Meter Run
Rest 1 Minute Between Rounds
Time Cap: 30 Minutes
After Party
Gymnasties (Checkmark)
30 Strict T2B
