12.11.21

CrossFit Tall City – CrossFitView Public WhiteboardWarm-upCoach’s ChoiceStrengthDeadlift (Every 3:20 x 6:2 Deadlifts @ 70%+)*Note: Do your first set at the prescribed percentage and climb each interval if form and range of motion are solid.MetconMetcon...

12.10.21

CrossFit Tall City – CrossFitView Public WhiteboardWarm-up2:00 Ski Then 2 Rounds 50ft Walking Lunges 10 Russian Kettlebell Swings 50ft Bear Crawl 10 Jumping Pull-UpsStrengthRestMetconMetcon (Time)50 Alternating Front Rack Lunges 75/55 50 Alternating Dumbbell...

12.9.21

CrossFit Tall City – CrossFitView Public WhiteboardWarm-up2 Rounds 20 Plate Jumps 10 Bent Over Row 5 Inch WormStrengthBench Press (Every 3:20 x 6:2 Bench Press @ 70%+)*Note: Do your first set at the prescribedpercentage and climb each interval if form and...

12.8.21

CrossFit Tall City – CrossFitView Public WhiteboardWarm-upStrengthRestMetconFrom minutes 0-9, Athletes will do 15.1 either RX or scaled. From minutes 9-15, athletes will perform 15.1A.CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15...

12.7.21

CrossFit Tall City – CrossFitView Public WhiteboardWarm-upStrengthBack Squat (Every 3:20 x 6, 2 Reps @ 70%+)*Note: Do your first set at the prescribed percentage and climb each interval if form and range of motion are solid.MetconMetcon (Time)5 Rounds...

12.6.21

CrossFit Tall City – CrossFitView Public WhiteboardWarm-up3 Rounds :15 Bike Sprint 3 Wall Walks 5 Inch Worms 7 Gorilla SquatsStrengthRestMetconMetcon (AMRAP – Rounds and Reps)AMRAP 25 Run 200 Meters 5 Burpee + Dumbbell Deadlift 2x50s/2x35s 10 Dumbbell...