CrossFit Showdown – CrossFit
Warm-up
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
Primer
100m Run
2 Strict Pull-ups
100m Run
4 Push-ups
Metcon
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
