CrossFit Showdown – CrossFit
Thursday Mindset
John Quincy Adams
“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.”
Leadership is about motivating and uplifting others, not just achieving personal success.
Warm-up
General Flow 0:20 each
Row
Jumping Jacks
Air Squats
Dynamic Plank
Mountain Climbers
Row
Lateral Lunges
Quick Ups
High Knees
Butt Kicks
Row
Leg Swings (Front and Side)
Bear Crawl
Inchworms
Row
Specific Warm-Up
Burpees
3 Step back, step up burpees
3 Jump back, step up burpees
3 Jump back, step up, step over the rower burpees
3 jump back, step up, jump over rower burpees
3 jump back, jump up, jump over rower burpees
Sit-up
0:20 leg raises
0:20 russian twists
0:20 hollow body rocks
0:20 ab mat sit ups
Primer
5 AbMat Sit-ups
2 Lateral Rower Burpees
5/4 Calorie Row
Metcon
Roaring Twenties (Calories)
On the 2:00 x 10 Rounds:
15 AbMat Sit-ups
10-1 Lateral Rower Burpees
Max Calorie Row
* Score Total Calories
Accessory
Core (Checkmark)
Killer Core
3 Giant Sets For Quality:
20 Medicine Ball Twists
30 Second Side Plank (Each Side)
Rest 1 Minute Between Giant Sets
