CrossFit Tall City – CrossFit

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Strength

Push Press (Build to a heavy set of 3)

Metcon (7 Rounds for reps)

3-10 reps per minute. If you’re able to do 10 reps for every set, add weight or use a thinner band.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50 Double Unders

15 Chest to Bar Pull-Ups

50 Double Unders

15 Handstand Push-Ups

Raze Compete Mandatory Training

Metcon (9 Rounds for reps)

High Rings Alt. EMOM x 9

1 – 3-6 Ring Kips

2 – 1-3 Skin The Cat

3 – 2-6 x False Grip Chest 2 Ring Pull-Up

Metcon (9 Rounds for reps)

Low Rings Alt. EMOM x 9

1 – 0:10-0:12 Ring Support + Turnout

2 – 0:05-0:07 False Grip L-Sit Hold

3 – 2-3 x 0:03 Paused Ring Dip

Metcon (5 Rounds for reps)

2:00 on, 2:00 rest x 5

24/18 Cal Row + AMRAP Ring Muscle-Ups