CrossFit Showdown – CrossFit
Warm-up
General Flow 0:30 Each
Arm Circles
Scorpions
Samson Stretch
Spiderman Lunges
Inchworms
Hollow Hold
Active Hangs (on pull-up bar)
Bend and Reach
Good Mornings
Leg Swings (Front and Side)
Cossack Squats
Specific Warm-Up
Row
1:00 EZ Row
:20 SPM 32-25
:20 SPM 27-30
:20 SPM 23-26
Push-Up Warm-up
:20 Scapular Push-ups
0:20 Knee Push-ups
0:20 Tempo Push-ups (3-second descent)
0:20 Standard Push-ups
Primer
3 Pull-Ups
5 Push-ups
7 Sit-ups
100m Row
Metcon
“Dampened” (Time)
AMRAP 2 [Until 2,000 Meters]:
5 Pull-ups
10 Push-ups
15 AbMat Sit-ups
Max Distance Row
Time Cap: 30 Minutes
Accessory (No Measure)
Durability
6 Sets [Building Each Set]:
30 Meter Zercher Carry
Rest 1 Minute Between Each Set
Mindset (No Measure)
Dalai Lama
“With the realization of one’s own potential and self-confidence in one’s ability, one can build a better world.”
Believing in your potential and abilities is the first step to making a positive impact on the world.
