CrossFit Showdown – CrossFit
Warm-up
Line drill warm up 25’ each
Quad pulls
Knuckle draggers
Standing figure 4
Lunge with reach
Knee pulls with calf raise
Side lunges
Inch worms
Gate openers
Gate closers
Specific Warm-Up
Tabata Row warm up
4 rounds | :20 on / :10 off (Build from easy to hard pace)
Tabata Bike warm up
4 rounds | :20 on / :10 off (Build from easy to hard pace)
Primer
6 Calorie Row
6 Calorie Bike
Metcon
Grand Total (Time)
10 Rounds, On the 3 minute
18/14 Calorie Row
18/14 Calorie Bike Erg
Score: Slowest Round
Accessory
Triceps (Checkmark)
3 Giant Sets:
10 Skull Crushers
15 Roll Backs
20 Bench Press Presses
