CrossFit Showdown – CrossFit
Warm-up
General Flow
200m run
0:30 High knees
0:30 Butt kicks
0:30 Leg swings (front to back)
0:30 Inchworm to push up
0:30 Spiderman
0:30 Sit Ups
0:30 Burpees
200m Run
Specific Warm-Up
Toes to Bar
0:20 Active Hang
0:20 Hanging Knee Raises
0:20 Kip Swings
0:20 Kipping Leg Raises
0:20 Toes-to-Bar (Scaled as Needed)
Primer
5 Toes To Bar
5 Burpees
100m Run
Metcon
Tippy Toes (Time)
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
*Score = Time it takes to complete the workout
Accessory
KB Carry (Checkmark)
3 Sets [Building Each Set]:
100 Meter Double Kettlebell Front Rack Carry
Rest 1 Minute Between Each Set
