CrossFit Showdown – CrossFit
Warm-up
Line Drlls
Knuckle Draggers
Quad Pulls + Calf Raise
Hip Openers
Toy Soldiers
Figure 4
Cossack Squats
High Knees
Butt Kicks
A-Skips
200m Med ball Run
Sit Up Medicine Ball RELAY RACE
2 lines. Each person completes 10 medball sit-ups. When they finish, they will pass the ball backward to the next person.
Primer
100mRun
5 Sit-Ups
100′ Farmers Carry
Metcon
“Jack-O-Lantern” (Time)
3 Rounds For Time:
1,000 Meter Run
50 AbMat Sit-ups*
300′ Farmers Carry (50/35)’s
Rx+ 35 GHDSU
Time Cap: 30 Minutes
Accessory (No Measure)
Midline
[PART A]
3 x 10 Behind the Head Weighted Sit-ups
[PART B]
3 x 1:00 Plank
• Rest 1 Minute Between All Sets
Mindset (No Measure)
Christopher Morley
“There is only one success, to be able to spend your life in your own way.”
True success is living life on your own terms, according to your values and desires.
