CrossFit Showdown – CrossFit
“Five For Fighting” (Calories)
AMRAP 5:
1 Round:
24 Pull-ups
24 Double Dumbbell Squats
Directly Into…
Max Calorie Bike Erg
– Rest 5 Minutes –
AMRAP 5:
2 Rounds:
12 Pull-ups
12 Double Dumbbell Squats
Directly Into…
Max Calorie Bike Erg
– Rest 5 Minutes –
AMRAP 5:
3 Rounds:
8 Pull-ups
8 Double Dumbbell Squats
Directly Into…
Max Calorie Bike Erg
Dumbbells: (50/35)’s
KG | 22.5/15’s
AGE GROUP
13-15 & 55+ | (35/20)’s
KG | 15/10’s
Open-Games | “Five For Fighting” (No Measure)
AMRAP 5:
1 Round:
24 Pull-ups
24 Double Dumbbell Squats
Directly Into…
Max Calorie Echo Bike
– Rest 5 Minutes –
AMRAP 5:
2 Rounds:
12 Pull-ups
12 Double Dumbbell Squats
Directly Into…
Max Calorie Echo Bike
– Rest 5 Minutes –
AMRAP 5:
3 Rounds:
8 Pull-ups
8 Double Dumbbell Squats
Directly Into…
Max Calorie Echo Bike
Dumbbells:(50/35)’s
KG | 22.5/15’s
Accessory (No Measure)
Gun Show:
[PART A]
3×10 1-Arm Dumbbell Row (Each Side)
[PART B]
3×30 Banded Curls
Rest 1 Minute Between All Sets
Mindset (No Measure)
Bruce Lee
“Take things as they are. Punch when you have to punch. Kick when you have to kick.”
Accept reality as it is and take decisive action when necessary without overthinking.
