CrossFit Showdown – CrossFit
Warm-up
General Flow
:45 reverse lunge & reach
:45 Downward dog w/ foot pedal
:45 Pigeon right
:45 Pigeon left
:45 Active spiderman
Line drills :20 each
Shuttle runs
Quad pulls
Shuttle runs
Knuckle drags
Shuttle runs
Butt kickers
Shuttle runs
High knees
Shuttle runs
Specific Warm-up
:10 dead hang
:10 scap pull ups
5 Kips
5 Press away kip swings
5 Hanging knee tuck
5 Full TTB or modification
Primer
200m Run
6 T2B
Metcon
Cement Mixer (AMRAP – Reps)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
* Score Slowest Round
Repeat from 12/20/22
*Option to do 9 T2B + 3 BMU
After Party
Metcon (Checkmark)
3 Sets
10 Spanish Squats
1 Minute Plank Hold
