MONDAY

30
Jun

MONDAY

CrossFit Tall City – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

100 Double Unders

X3

10 DB Front Squats

8 DB Strict Press

6 Ring Ring Row

Gymnastics

Metcon (No Measure)

Pull-up Technique and Efficiency

WOD

Metcon (AMRAP – Reps)

AMRAP in 12 Min:

Thrusters* (115/75)

*Every time you break:

2 Legless Rope Climbs (Men)

1 Rope Climb (Women)

Bulldog Alley Barbell WOD

Overhead Squat (3-3-3-3)

4×3 @ 80%

Core WOD

Metcon (No Measure)

AMRAP in 5 Min:

Weighted Flutter Kicks