CrossFit Tall City – CrossFit

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Warm-up

2 Rounds

1:00 Extremity Bike (Full, R. Arm, L. Arm, R. Leg, L. Leg, Full)

10 Knees to Elbows/Knee Raises

10 Front Rack Lunges

Strength

Back Squat (Every 3:20 x 6: 4 Back Squats @ 60%+)

*Note: Do your first set at the prescribed percentage and climb each interval if form

and range of motion are solid.

Metcon

Metcon (Time)

50/40 Calorie Bike

25 Front Squats 155/105

5 Rope Climbs

*Stagger start times by 5:00 for classes

of 6 or more.

*15:00 Cutoff.
Rope Climb Scales

:10 Rope Hang=1 Rope Climb

3:1 Clamp/Stand

3:1 Knees to Elbows

1:1 Hand Over Hand

Raze Compete Mandatory Training

Back Squat (Every 2:00 x 5: 4 Reps w/ :03 Pause)

*Start Light + Climb To Something Heavy.

Back Rack Lunge (Alternating Step Forward Lunge, 4×12 (6/Leg) )

*Notes: Do All Sets At The Same Weight.

Weighted GH Hip Extensions (3 Sets of 18 Reps at the same weight)

With Barbell on Back