CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Ring Row

10 Bar Kips w/knee tuck

10 GH Hip Extensions

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

Metcon (No Measure)

HYPERTROPHY

Calf Raises*

*See image for descriptioin


Bulldog Alley Barbell WOD

Squat Snatch (1-1-1-1-1-1-1-1-1-1)

EMOM for 10 min @ 85%

Core WOD

Metcon (No Measure)

5:00 Weighted Wall Sits

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