FRIDAY

CrossFit Tall City – CrossFit

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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