Friday 2/15/19

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

10 Ring Row

10 Russian Lunges

10 Pike Sit-ups

WOD

Metcon (AMRAP – Reps)

AMRAP Per 5:00 Stations:

Row for Cals in 5:00

Rest 1:00

Wall Balls for Reps (20/14) 5:00

Rest 1:00

T2B for Reps 5:00

Rest 1:00

KBS for Reps (53/35) 5:00

BTN Push Press (2-2-2-2-2)

Behind the Neck
Behind the Kneck

Core WOD

Metcon (No Measure)

3:00 Hanging L-Sits

Wednesday 2/13/19

CrossFit Tall City – CrossFit

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Warm-up

Group Calisthenics (No Measure)

Group Calisthenics

WOD

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Clean & Jerks (185/115)

Perform 1 Rd of “Cindy” btw each set of C&J’s.
1 Rd of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

3:00 Chinese Plank

Tuesday 2/12/9

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

X3

Run 200m

10 Jumping Lunges

10 DB Lat Raises

10 GH Raises

WOD

Metcon (Time)

For Time:

20 FR Lunges (95/65)

40 Dubs

1 Lap Around Box

16 FR Lunges (135/95)

50 Dubs

1 Lap Around Box

12 FR Lunges (155/115)

60 Dubs

1 Lap Around Box

8 FR Lunges (185/135)

70 Dubs

1 Lap Around Box

4 FR Lunges (225/155)

80 Dubs

1 Lap Around Box

Bulldog Alley Barbell WOD

High-Hang Clean (2-2-2-2-2)

Work up to 5 heavy sets of 2 across.

Core WOD

Metcon (No Measure)

200 V-ups