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
