CrossFit – Tue, Oct 8

CrossFit Showdown – CrossFit

Line drill warm up 25’ each

Quad pulls

Knuckle draggers

Standing figure 4

Lunge with reach

Knee pulls with calf raise

Side lunges

Inch worms

CT Barbell Flow

:10-:15 each

Goodmornings

Back squat

Elbow rotations

Press & reach

Stiff leg deadlifts

Front squats

Pull Up Flow

:10 Scap pull ups

:10 Kips

2x :10 Kip swings

5 Jumping negative pull ups

3 Pull ups or workout mod

Thruster

3 Cued front squat reps

5 Cued push press reps

5 Cued thruster

3 Lightweight thrusters

[Add workout weight]

Primer

3 Thrusters

5 Pull Ups

100m Run

10 rounds for time

5 Thrusters (115/85)

10 Pull-ups

100m Run

1 Minute Rest

10-20 min recovery bike erg

Talk with a coach about your goals, make a plan to achieve them.