CrossFit – Tue, Aug 13

CrossFit Showdown – CrossFit

Warm-up

Line Drill warm up 25’ each

Shuttle run (x2)

Knee pulls + calf raise

Quad pulls

Knuckle draggers

Shuttle run (x2)

Standing figure 4

Soldier kicks

Lunge + reach

Shuttle run (x2)

A skips

High knees

Butt kicks

Specific Warm-Up

3 High hang power cleans (be quick under the bar, fast elbows

3 Hang power cleans (fully extend the hips, before being fast under the bar.)

3 Power cleans

Primer

3 Power Cleans

3 Burpees

100m Run

Metcon

Mind Eraser (Time)

10 Rounds for Time

7 Power Cleans (135/95)

7 Burpees

200m Run

25:00 Time Cap

Accessory

Zone 2 (Calories)

20:00 Bike erg