CrossFit Showdown – CrossFit
Tuesday Mindset
“As the rest of the world is walking out the door, your best friends are the ones walking in.”
True friends stand by you during difficult times, offering support when others might leave.
Warm-up
General Flow
200m run
1:00 Bike
0:30 High knees
0:30 Butt kicks
0:30 Leg swings (front to back)
0:30 Inchworm to push up
0:30 Spiderman
Specific Warm-Up
Burpee Pull Up
:10 Deadhang
:10 Scap pull ups
:10 Kips
2x :10 Kip swings
5 Jumping negative pull ups
3 Workout reps
1: Jump to kip
2: Jump to strict
Primer
100m Run
:10 Rest
3 Burpee Pull-ups
:10 Rest
250/225m Bike Erg
Metcon
Heat of the Moment (Time)
4 Rounds For Time:
400 Meter Run
20 Burpee Pull-ups
1,000/900 Meter Bike Erg
Rest 1 Minute Between All Stations
Time Cap: 40 Minutes
Rx+
400m Run
12 Bar Muscle-ups
30/24 Calorie Echo Bike
Accessory
Killer Core (Checkmark)
[PART A]
3×10 Behind the Head Weighted Sit-ups
[PART B]
3x 1 minute Plank
Rest 1 Minute Between All Sets
