CrossFit Showdown – CrossFit
Tuesday Mindset
Yogi Berra
“You can observe a lot just by watching.”
Take time to observe your surroundings carefully, as you can learn much from simply being attentive.
Warm-up
Line drill warm up 30’ each (white line to white line – outside)
100m run
Quad pulls
Knee pulls + calf raise
Knuckle draggers
Lunge + reach
Toe walk
Heel walk
Hip openers
Inchworm + spiderman
Bunny hops
Broad jumps
A skips
Butt kicks
High knees
100m run
Specific Warm-Up
Row
20 @ SPM of 32-35
Focus on 500m/split
:20 @ SPM of 27-30
Maintain same 500m/split
:20 @ SPM of 23-26
Maintain same 500m/split
Primer
200m Row
200m Run
Metcon
Boat Race (Time)
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.
*Score us total time, including rest.
Repeat from 8/8/2023
Time cap: 25:00
Accessory
Core (Time)
100 Sit-Ups for time
