CrossFit Showdown – CrossFit
Warm-up
General Flow
0:30 downward upward dogs
0:30 pigeon (right)
0:30 pigeon (left)
0:20 samson (right)
0:20 samson (left)
0:30 bottom of squat hold
Row warm up
0:20 easy pace
0:20 moderate pace
0:20 hard pace
0:20 moderate pace
Specific Warm-up
5 medball deadlift
5 medball squat clean
5 medball push press
5 medball thruster
Burpee over rower
3 step back, step up burpees + step over rower
3 step back, step up burpees + jump over rower
3 jump back, step up burpees + jump over rower
3 burpees over rower (quick)
Primer
Practice Round
:20 Burpees Over Rower
:10 Transition
:20 Wallballs (Aiming for ~15 Reps)
:10 Transition
:20 Calorie Row (Aiming for 4-5 Calories)
Metcon
Hold Up, Wait A Minute (Time)
3 Rounds:
25 Burpees Over Rower
50 Wallballs (20/14)
Into…
150/120 Calorie Row
Performed As:
2 Minute Work
1 Minute Rest
Time Cap: 35 Minutes
Accessory
Extra Abs (Checkmark)
For Quality:
50-40-30-20-10 Medicine Ball Twists
50-40-30-20-10 Front Plank Seconds
