CrossFit Showdown – CrossFit
Warm-up
General flow :30 each
Mountain climbers
Row
Samson stretch right
Samson stretch left
Box step overs
Bike
Row
:30 efforts with varied focus
Legs only
Legs + hips open
Legs + hips + pull
Full pull
Box Jump Over
4 Box jump overs to test
Metcon
C2 Box Sandwich (Calories)
On the Minute x 40 [10 Rounds]:
Minute 1: Calorie Row
Minute 2: Box Jump Overs (20″)
Minute 3: Calorie Bike Erg
Minute 4: Rest
After Party
Upper Body Accessory (Checkmark)
10-8-6-4-2
Strict pull ups
DB floor press
