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
