CrossFit Showdown – CrossFit
Back Squat (3 Sets:
3 Back Squats
* Build In Weight To Technical Failure)
“Abandon Ship” (AMRAP – Reps)
AMRAP 5:
50/40 Calorie Row
Max Wallballs
AMRAP 4:
40/32 Calorie Row
Max Wallballs
AMRAP 3:
30/24 Calorie Row
Max Wallballs
AMRAP 2:
20/16 Calorie Row
Max Wallballs
AMRAP 1:
10/8 Calorie Row
Max Wallballs
Medicine Ball: (20/14)
KG | (9/6)
AGE GROUP
13-15 & 55+ | (20/10) to 9′
KG | (9/4.5)
OPEN-GAMES
Medball: (30/20)
Accessory (No Measure)
Bulletproof Shoulders
For Quality:
100 Empty Barbell Z-Press
100 Banded Face Pulls
Mindset (No Measure)
Anne Bronte
“All our talents increase in the using, and every faculty, both good and bad, strengthens by exercise.”
Skills and abilities grow stronger with practice, while neglect can cause them to atrophy.
