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CrossFit – Tue, Jul 9

CrossFit Showdown – CrossFit


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


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


5 medball squat

5 medball push press

3 Medball thruster

3 Medball thruster

5 Wall balls


4 Calorie Bike Erg

4 Wallballs

4 Burpees


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


Lethal Legs (Checkmark)

3-4 Sets

5/5 Pistol negatives

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