CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Pass Thrus

10 DB Press

10 Broad Jumps

WOD

Shoulder Press (1-1-1-1…..)

Est. 1RM

10 Min

Push Press (1-1-1-1….)

Est. 1RM

10 Min

Push Jerk (1-1-1-1….)

Est. 1RM

10 Min

Metcon (AMRAP – Reps)

AMRAP in 8 min:

1 Push Press (155/115)

2 Box Hop Overs (24/20)

2 Push Press

4 Box Hop Overs

3 Push Press

6 Box Hop Overs

4 Push Press

8 Box Hop Overs

And so on…..

Bulldog Alley Barbell WOD

Split Jerk (1-1-1-1-1-1-1-1-1-1)

EMOM 10 at 90% from Rack

Core WOD

Metcon (No Measure)

50 Windshield Wipers

50 Leg Raises

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