CrossFit Tall City – CrossFit

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Warm-up

50 Jumping Jacks

Then

2 Rounds

50′ Bear Crawl

10 Dive Bombers

50′ Bear Crawl

15 Russian KB Swings

Strength

Bench Press (Every 3:20 x 6:3 Reps @ 65%+)

*Note: Do your first set at the prescribed

percentage and climb each interval if form

and range of motion are solid.

Metcon

With a continuous running clock do one workout. For classes of 6 or more, start half of class on strict HSPU/DB workout and the other half on kipping HSPU/bike workout.

With whatever time is remaining in the 10 min, rest.

Metcon (Time)

21-15-9

Strict Handstand Push-Ups

Dumbbell Hang Power Clean 2x50s/2x35s

10:00 Cap

Metcon (Time)

At 10:00

21-15-9

Kipping Handstand Push-Ups

Calorie Bike

Raze Compete Mandatory Training

Bench Press (Every 2:00 x 5: 3 Reps w/ :03 Pause On Chest)

*Start Light + Climb To Something Heavier

Than Week 1.

Dumbbell Press (4×10 Seated DB Strict Press)

*Notes: Do All Sets At The Same Weight. Use Something Heavier Than Week 1.

Skull Crushers (3×16 Double DB Skull Crushers)

*Notes: Do All Sets At The Same Weight. Use Something Heavier Than Week 1.