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CrossFit – Tue, Jun 25

CrossFit Showdown – CrossFit


General Flow

1:00 row

0:30 pigeon (right)

0:30 pigeon (left)

1:00 row

0:30 childs pose

0:30 upward dog

1:00 row

0:30 spiderman

0:30 scorpions

Specific Flow

Specific Flow

0:20 single DB goblet squat

0:20 DB renegade row

0:20 single DB front squat (right)

0:20 single DB front squat(left)

0:20 Quick ups

Burpee Pull up Specific warm up

3 Step back step up burpee to target

3 Burpee to kip swing

3 Jumping pull ups

3 pull ups

3 burpee pull ups


7/5 Calorie Row

7 Dumbbell Front Squat

3 Burpee Pull-ups


Since U Been Gone (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Dumbbell Front Squats (50/35)’s

15 Burpee Pull-ups

* Rest 4 Minutes Between Rounds

* Pick-up Where You Left Off


Gun Show (Checkmark)

50 empty bar curls

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