CrossFit Tall City – CrossFit
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