CrossFit – Tue, Apr 30

CrossFit Showdown – CrossFit

Warm-up

General Flow 0:20 of each

Arm Swings

Arm Wraps

Quad Pulls

Scorpions

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

Primer

1 Round:

2 Pull-ups

3 Push-ups

4 Sit-ups

5 Air Squats

Metcon

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