CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

“Joker” (Time)

For Time:

1-2-3-4-5-6-7-8-9-10 Reps of:

Toe 2 Bar

10-9-8-7-6-5-4-3-2-1 Reps of:

Deadlifts (225/155)

Metcon (No Measure)

HYPERTROPHY

Banded Tricep Extensions

X3

100 Reps, 2:00 rest


Bulldog Alley Barbell WOD

Overhead Squat (2-2-2-2-2)

5×2 @ 80%

Core WOD

Metcon (No Measure)

100 GH Kayaks

3:00 Banded Plank

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