20
Jun
FRIDAY
CrossFit Tall City – CrossFit
Warm-up
Warm-up (No Measure)
Bike :90
X3
10 Good Mornings
10 Squatting Pass Thrus
10 Side Lunges
WOD
“She’s the Schmitt” (Time)
For Time
Buy-In: 31 calorie Row
Then,
31 Dumbbell Curls (2×50/25 lb)
31 Sit-Ups
31 Dumbbell Floor Presses (2×50/25 lb)
31 Walking Lunges
31 Dumbbell Deadlifts (2×50/25 lb)
31 Push-Ups
31 Dumbbell Goblet Squats (2×50/25 lb)
31 Double-Unders
4 Burpees at the top of each minute (starting after the row)
Starting after the row buy-in, perform 4 burpees at the top of each minute. If the row is completed in 1:01, do the first four burpees at 2:00. Do the dumbbell curls left/right together (not alternating).
Metcon (No Measure)
HYPERTROPHY
Barbell Press to Failure*
See image for description*
Bulldog Alley Barbell WOD
Hang Power Clean (2-2-2-2….)
Est. 2RM
Core WOD
Metcon (AMRAP – Reps)
AMRAP in 4 Min:
Weight Windshield Whipers