Killer combo

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (AMRAP – Rounds and Reps) AMRAP 20 minutes 2 rounds of “Cindy” 1 round of “D.T.”Cindy= 5 pull ups, 10 push ups, 15 air squats D.T.= 12 deadlifts, 9 hang power cleans, 6 push jerks @ 155/115# Core Work *See whiteboard

2 fold

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (No Measure) 2 snatch balance every 2 minutes for 10 rounds *you pick the weight *increase to as heavy as good form will allow Snatch Balance ^enter heaviest 2 here Metcon (Time) 1 mile assault bike 5 rope climbs 3 rounds Accessory…

4ward

CrossFit Isorropia – CrossFit Warm-up *Coach led Narrow Grip Bench Press (Est. 1RM) Metcon (Time) 32 double unders 16 toes-to-bar 8 kettlebell swings 70/53# *increasing handstand walk every round 4 roundsHS WALK 1) 25ft. 2) 50ft. 3) 75ft. 4) 100ft. Accessory Work *See whiteboard

Salute

CrossFit Isorropia – CrossFit Warm-up *Coach led ‘MisFit’ clean complex Air Force (Time) 20 thrusters 20 SDHP 20 push jerk 20 overhead squat 20 front squat *4 burpees EMOM *Start w/ burpees*95/65# Accessory Work *See whiteboard

20.5

CrossFit Isorropia – CrossFit Warm-up *Coach led Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way:…

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