CrossFit Showdown – CrossFit
Warm-up
General flow
:30 reverse lunge & reach
:30 Downward dog w/ foot pedal
:30 Pigeon right
:30 Pigeon left
Line drills
:15 Shuttle runs
:15 Quad pulls
:15 Shuttle runs
:15 Knuckle drags
:15 Shuttle runs
:15 Butt kickers
:15 Shuttle runs
:15 High knees
:30 Bike
:30 row
Test 4 Shuttle Runs
Metcon
Equilateral (AMRAP – Reps)
10 Rounds:
1 Minute Row Calories
1 Minute Bike Erg Calories
1 Minute Shuttle Runs
1 Minute Rest
Score: Lowest Round of Reps
Accessory
Gun Show (Checkmark)
Gun Show
A) 8×8 Double Dumbbell Curls (Rest 30 Seconds)
B) 100 Banded Tricep Pressdowns
* Complete All (A) Before (B)
