CrossFit Showdown – CrossFit
Wednesday Mindset
Yogi Berra
“Life is a learning experience, only if you learn.”
Life offers lessons at every turn, but it’s up to you to be open to learning from them.
Warm-up
General flow 0:20 each
Quad pull
Knuckle draggers
Arm circles
Downward dog
Spiderman
Step ups
Lunge + reach
Bunny hops
Step ups
Vertical jumps
Air squat
Box jump
200m Run
Specific Warm-Up
Wall ball
5 medball deadlift
5 medball squat clean
5 medball push press
5 medball thruster
5 Wall balls
Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Accessory
Zone 2 Bike Erg (No Measure)
20-30 minte bike erg (conversational pace)
