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
Burpees
:15 slow step back step up burpees
:15 jump back step up burpees
:15 jump back jump up burpees
Primer
3 Power Cleans
3 Burpees
100m Run
Metcon
Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (135/95) (95/65)
7 Burpees
200 Meter Run
BENCHMARK WORKOUT
Repeat from 07/21/23
Accessory
Zone 2 (Calories)
20:00 Bike erg
