11
Jul
FRIDAY
CrossFit Tall City – CrossFit
Warm-up
Warm-up (No Measure)
100 Jumping Jacks
80 High Knees
60 Butt Kicks
40 Mtn. Climbers
20 Squat Jumps
Then
Burgener Warm-up
WOD
Metcon (Time)
3 Rds for Time:
28/20 Cal Bike
20 Power Snatch (95/65)
12 OHS (95/65)
4 OH Lunges (95/65)
Bulldog Alley Barbell WOD
Bench Press (5-5-5-5-5)
5×5 across
Core WOD
Metcon (No Measure)
300 Banded Obliques (150 per side)
Hold :30 at end of each set