CrossFit Tall City – CrossFit
1:00 Extremity Bike (Full, R. Arm, L. Arm, R. Leg, L. Leg, Full)
10 Knees to Elbows/Knee Raises
10 Front Rack Lunges
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.
50/40 Calorie Bike
25 Front Squats 155/105
5 Rope Climbs
*Stagger start times by 5:00 for classes
of 6 or more.
Rope Climb Scales
:10 Rope Hang=1 Rope Climb
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