CrossFit – Thu, May 23

CrossFit Showdown – CrossFit


General Flow 0:20 each

200m Run

Arm swings

Arm wraps

Quad pulls

Knuckle draggers

Tall plank

Scap push ups

Standing figure 4

Reverse lunge w/ reach

Up down planks

Alternating bird dogs

High knees in place

Butt kicks in place

Tempo push ups

Elevate if needed

100m run

Push ups

100m run

Specific Warm-up

Strict Pull Up

:10 dead hang

2 set of 10 scap pull ups

5 Scap retraction + elbow flexion

3 Jumping eccentric pull ups

3 Workout movements


100m Run

2 Strict Pull-ups

100m Run

4 Push-ups


Run Up (Time)

5 Rounds For Time:

400 Meter Run

6 Strict Pull-ups

400 Meter Run

15 Push-ups

Time Cap: 30 Minutes

After Party

After Party (Checkmark)

30 Sit-ups

100ft Farmers Carry

200ft DB Front Rack Carry

100ft Farmers Carry

30 Sit-ups

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