CrossFit Showdown – CrossFit
Warm-up
General Flow
30s Pigeon (right)
30s Pigeon (left)
30s Downward + Upward dog
30s Bootstraps
“Rowling” Game
3 Rounds
1. Athletes attempt to row exactly 100m.
2. Athletes place the handle of the rower back down in order to indicate they’re finished with their pulls.
3, The athlete completes the number of Medball squat cleans equal to the number of meters they were above or below the 100m mark.
Metcon
Fast Break (Time)
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the workout
