CrossFit Tall City – CrossFit

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Warm-up

2 Rounds

10/7 Calorie Ski

10 Plate G2O

10 Dive Bombers

Strength

Rest

Clean and Jerk (Build to a heavier weight than you plan on doing)

Metcon

Metcon (Time)

10 Rounds

10 Toes to bar

5 Handstand Push-Ups

1 Clean & Jerk 225/155

Raze Compete Mandatory Training

Back Squat (Every 2:00 x 5:2 Pausing (0:03 Squat Bottom))

*Start Light + Climb To Something Heavier

Than Week 2.

Back Rack Lunge (Step Forward. 4×8 (4/4) Alternating)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 2.

GHD Hip Extensions (3×14 Weighted GHD Hip Extension)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 2.