CrossFit – Tue, Jul 30

CrossFit Showdown – CrossFit

Warm-up

Line drill warm up 25’ each

Knuckle draggers

Quad walk

Lunge and reach

Toe walk

Heel walk

Lateral lunges

A skips

High knees

Butt kicks

Shuttle run slow (x2 down and back)

Shuttle run moderate (x2 down and back)

Shuttle run fast (x2 down and back)

Specific Warm-up

Cadence warm up

:20 :30 each

80-84 RPM

Focus on 1k/split

85-90 RPM

Decrease 1k/split time

90-94 RPM

Decrease 1k/split time

Primer

500/450m Bike

250/225m Row

200m Run

Metcon

Time Will Tell (Time)

[On the 00:00]: 4,000/3,600 Meter Bike Erg

[On the 10:00]: 2,000/1,800 Meter Row

[On the 20:00]: 1 Mile Run



Score: Total Working Time

Accessory

Posterior Pump (Checkmark)

Posterior Pump

3-4 Sets For Quality:

10 Heavy Russian Kettlebell Swings

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