CrossFit Tall City – CrossFit

Warm-up

Warm-up (No Measure)

100 Double Unders

X3

10 Groiners

10 Squat Jumps

10 Bar Kips

WOD

Metcon (Time)

10 Wall Balls (20/14)

15 Burpee Box Jump Overs (24/20)

20 Wall Balls

15 Burpee Box Jump Overs

30 Wall Balls

15 Burpee Box Jump Overs

40 Wall Balls

15 Burpee Box Jump Overs

50 Wall Balls

15 Burpee Box Jump Overs
20 min cap

Bulldog Alley Barbell WOD

Shoulder Press (10-10-10)

Est. 10 RM

Core WOD

Metcon (No Measure)

2×50 Weighted GH Obliques

*Shoot for unbroken sets

Competitors Training

Please follow competitorstraining.com


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