CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Dubs

90 High Knees

80 Butt Kicks

70 Bicycle Crunches

60 Mtn. Climbers

50 Alt. Toe Taps

40 Jumping Lunges

30 Speed Skaters

20 Air Squats

10 Alt. Single Leg T2B

WOD

Metcon (AMRAP – Reps)

FOR AMRAP:

2 Rounds

2:00 Tabata Row for Cals

Rest 1:00

2:00 Tabata Ski for Cals

Rest 1:00

2:00 Tabata Bike for Cals

Rest 1:00

2:00 Tabata Double Unders for Reps

Rest 1:00

Bulldog Alley Barbell WOD

Bench Press

5 sets at body weight for total reps.

Core WOD

Metcon (No Measure)

3:00 Chinese Plank

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