CrossFit – Tue, Apr 30

CrossFit Showdown – CrossFit


General Flow 0:20 of each

Arm Swings

Arm Wraps

Quad Pulls


Dead Hang

Tall Plank

Reverse Lunge w/ Reach

Scap Pull Ups

Inchworms + Downward Dog

Hollow Body Rocks

Tempo Air Squats

Push Ups From Knees

Active Hang

Sit Ups

Air Squats

Push Ups

Specific Warm-Up


:10 Kips

2x :10 Kip swings

5 Jumping negative pull ups

2x 3 Pull ups or workout mod


1 Round:

2 Pull-ups

3 Push-ups

4 Sit-ups

5 Air Squats


Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

After Party

Bent Over Row (Weight)

3 Sets

20 Barbell Bent Row

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