CrossFit – Tue, Jun 11

CrossFit Showdown – CrossFit

Warm-up

General Flow

Grab PVC pipes

0:30 PVC Passthrough

0:20 PVC around the world (clockwise)

0:20 PVC around the world (coutner clockwise)

0:20 Downward dog

0:20 Spidermans

0:20 Downward dog

Line Drills

100m run

Knee pulls

Quad pulls

Standing figure 4

100m run

A skips

High knees

Butt kicks

100m run

Specific Warm-up

Overhead Squat

3 Cued Tempo PVC Overhead squat & hold (5 down, 2 hold)

3 Cued Barbell Overhead squat & hold (5 down, 1 hold)

3 Cued Barbell Overhead squat & hold

Load to workout weight

Primer

200m Run

8 Overhead Squats

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory

Lethal Legs (Checkmark)

Lethal Legs

5 Sets:

30 Seconds Bike Erg

1 Minute Wall Sit

30 Seconds Rest Between Rounds

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