CrossFit Showdown – CrossFit
Warm-up
General Flow
0:20 calf stretch (right)
0:20 calf stretch (left)
0:20 upward dog press ups
0:20 spidermans
0:20 row (32 s/m)
0:20 line hops (forward back)
0:20 sit ups
0:20 row (28 s/m)
0:20 line hops (side to side)
0:20 v ups (or single leg v ups)
0:20 row (24 s/m)
Specific Warm-up
:20 High Singles
:20 Fast Singles:
:20 Single-Single-High Single
:20 Single-Single-Double
:30 Practice
DB Flow 0:15 Each
DB deadlift (right)
DB deadlift (left)
DB swing (right)
DB swing (left)
DB push press (right)
DB push press (left)
DB hang snatch (right)
DB hand snatch (left)
Primer
20 Double Unders
5 AbMat Sit-ups
5/4 Calorie Row
3 Dumbbell Hang Snatch (R)
3 Dumbbell Hang Snatch (L)
Metcon
Doubled Over (Time)
3 Rounds For Time:
80 Double Unders
50 AbMat Sit-ups
30/24 Calorie Row
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
Rest 3 Minutes Between Rounds
Dumbbell: (70/50) (50/35)
Time Cap: 30 Minutes
