CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 Each
Box step ups
Bootstraps
Bend and reach
Cossak squats
Reverse lunge
DB Crush grip press
Box step ups
DB goblet squats
Single arm DB push press (each arm)
Hollow body rocks
Sit ups
DB Box step ups
Specific Warm-Up
Push Press
3 Cued dip and hold
3 Cued dip hold fast stand
3 Cued push press
Rope
2-3 Tucks
2-3 Clamps
2-3 Clamps and Stand
2 Reps workout movement
Ring rows
Stand to stand
Metcon
The Griddy (Time)
90 Box Step-ups (20″) @dumbbell(50/35)
45 Push Jerks @weight(135/95)
15 Rope Climbs (15′)
* Partition However You’d Like
Finisher
Bike erg (Checkmark)
20:00 bike erg
