CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Ski 300m

x3

10 Samson Stretch

8 Bar Kips

6 Ninja Sit-up Pistols

WOD

Metcon (Time)

“TALL CITY BASELINE”

For Time:

500 m Row

400m Run

30/20 Cal Bike

10 Pull-ups

20 Push-ups

30 Situp (butterfly)s

40 Air Squats

Rest 5:00, Then

“BASELINE” (Time)

“BASELINE”

For Time:

500m Row

10 Pull-ups

20 Push-ups

30 Sit-ups (Butterfly)s

40 Air Squats

Bulldog Alley Barbell WOD

Deadlift (3-3-3-3-3)

5×3 @80%

Core WOD

Metcon (No Measure)

3 Max Effort Burnout Sets Per Side of:

KB Obliques

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