CrossFit Tall City – CrossFit
Warm-up
Warm-up (No Measure)
100 Dubs or 30 Triple Unders
X3
10 Diamond Push-ups
10 Mtn. Climbers
10 Plate To Overhead
WOD
Metcon (AMRAP – Reps)
5 Rounds for AMRAP:
(In a 3:00 window)
Run 200m
Then with remaining time perform,
1 Deadlift (275/185)
2 Bar Over Burpees
2 Deadlift
4 Bar Over Burpees
3 Deadlift
6 Bar Over Burpees
And so on….
Rest 2:00 btw rds
Bench Press (2-2-2-2-2)
5×2 At 90% of 1RM
Bulldog Alley Barbell WOD
Push Press (3-3-3-3)
4×3 as heavy as possible from split position.
Core WOD
Metcon (No Measure)
2×50 GH Sit-ups
Try to go unbroken each set.
Competitors Training
Please follow competitorstraining.com