THURSDAY

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

WEDNESDAY

CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

Metcon (No Measure)

HYPERTROPHY

Rack Pulls and DB Shrugs*

*See image for description


Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

50 Around the Worlds

TUESDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

X3

10 GH Hip Extensions

10 Walking Lunges

10 Plate to Overhead

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (No Measure)

HYPERTROPHY

Banded KB Swings and Side Bends*

*Please see image for description


Bulldog Alley Barbell WOD

Push Press (5-4-3-2-1)

Core WOD

Metcon (Time)

100 Sledge to Tire

MONDAY

CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 400m

X3

20 Plate Jumps

10 Side-outs

5 Inch Worm

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Metcon (No Measure)

HYPERTROPHY

DB Bench Press and Banded Pull Aparts*

*See image for description


Bulldog Alley Barbell WOD

Back Rack Lunge (4-4-4-4)

4×4 AHAP across

Core WOD

Metcon (No Measure)

3 Min of GH Sit-ups