CrossFit Tall City – CrossFit

Warm-up

Warm-up (No Measure)

100 Jumping Jacks

90 Mtn. Climbers

80 High Knees

70 Butt Kicks

60 Bicycle Crunches

50 Flutter Kicks

40 Speed Skater

30 Jumping Lunges

20 T2B Cross Overs

10 Groiners

WOD

Metcon (AMRAP – Reps)

AMRAP in 10:00:

Burpee Box Jump Overs (25/20)

Rx+ (Clear the Box)
Rest 5:00

Metcon (Time)

For Time:

20 Front Rack Lunges (155/115)

30’ HS Walk

20 Back Rack Lunges (155/115)

30’ HS Walk

20 Front Rack Lunges (155/115)

Bulldog Alley Barbell WOD

Deficit Deadlift (2-2-2-2-2)

5×2 as heavy as possible.

Core WOD

Metcon (No Measure)

100 P-Bar Front to Backs

Competitors Training

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