Workouts

CrossFit – Mon, May 6 Warm-up General Flow 0:30 of each Bike Inchworm + spiderman Scorpions No push up burpee Bike Bootstraps Downward dog Push

CrossFit Showdown – CrossFit Warm-up General Flow 0:20-0:30 Row Downward + upward dogs Samson R Samson L Row Inchworm + spiderman Hollow body rocks Quick

CrossFit – Sat, May 4 Warm-up General Flow 0:20-0:30 Row Downward + upward dogs Samson R Samson L Row Inchworm + spiderman Hollow body rocks

CrossFit Showdown – CrossFit Warm-up General Flow Get out barbells & PVCs :30 PVC pass through :30 PVC around the world :30 Samsons R :30

CrossFit Showdown – CrossFit Warm-up General Flow 100m run :15 – :20 each Arm swings Arm wraps Quad pulls Knee pulls Jumping jacks Lateral rope

CrossFit Showdown – CrossFit Warm-up General Flow 0:20 -0:30 Each Row Lunge and reach Bootstrap Row Box step ups Box step downs Row Bunny hops

CrossFit Showdown – CrossFit Warm-up General Flow 0:20 of each Arm Swings Arm Wraps Quad Pulls Scorpions Dead Hang Tall Plank Reverse Lunge w/ Reach

CrossFit Showdown – CrossFit Warm-up General Flow 0:20-0:30 Bike Bootstraps Scorpions Bike Downward dog Alt. Spidermans Bike Inchworms + push ups Squat jumps Specific Warm-Up