CrossFit Showdown – CrossFit
Warm-up
General Flow 0:20 each
General Flow 0:20 each
Arm circles
Arm wraps
Trunk twists
Quad pulls
Knuckle draggers
Box step ups
Downward dog
Push ups
Squat jumps
Quick ups
Knee pulls
Box jumps
burpees
Devils Press
:10 Alternating DB deadlift
:10 DB swings right
:10 DB swings left
:10 DB hang snatch right
:10 DB hang snatch left
4 Alternating DB Devils press
2 Double DB Devils press
Sumo DL
5 Cued reps hips to above knee
5 Cued reps above knee to mid shin
5 Cued reps mid shin to standing
Strength
Sumo Deadlift (1×20)
Heavy Set of 20
* Look To Beat Attempt From 7/10/24
Metcon
Necessary Evil (Time)
For Time:
80 Box Jumps (30″/24″)
On the Minute [Starting at 0:00]:
3 Devil’s Press (50/35)’s
Time Cap: 15 Minutes
Accessory
Posterior Pump (Checkmark)
Posterior Pump
4 Sets For Quality:
12 Romanian Deadlifts
Rest 1-2 Minutes Between Sets
