CrossFit Showdown – CrossFit
Warm-up
General Flow
1:00 Bike
0:30 Pigeon (right)
0:30 Pigeon (left)
0:30 Childs pose
0:45 Bike
0:30 Bottom squat hold
0:30 Bootstraps
0:30 Bike
0:30 Air squat
0:30 Push ups
0:30 Quick ups
Specific Warm-up
Burpee
3 step back, step up burpee
3 step back, jump up burpee
Look for feet to land flat and outside of hands
3 jump back, step up burpee
3 jump back, jump up burpee
Medball
5 medball squat
5 medball push press
3 Medball thruster
3 Medball thruster
5 Wall balls
Primer
4 Calorie Bike Erg
4 Wallballs
4 Burpees
Metcon
The 99 (Time)
For Time:
99 Calorie Bike Erg
99 Wallballs (20/14)
99 Burpees
* Partition However You’d Like
Rx+ 99 C2B instead of burpees
Time Cap: 25 Minutes
Accessory
Lethal Legs (Checkmark)
3-4 Sets
5/5 Pistol negatives
