CrossFit Showdown – CrossFit
Tuesday Mindset
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
