WOD

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) 30 power snatches 30 squat cleans *4 BF burpees EMOMRx= 135/95# Durante Core (Time) 10 hollow rocks 10 v-ups 10 tuck ups :10sec. hollow hold 1:00 rest 5 rounds

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

CrossFit Isorropia – Barbell Club Warm-up *Athlete’s choice Snatch (1@70/1@75/3×1@80%) Clean and Jerk (1@70/1@75/3×1@80%) Front Squat (3×2@75%) Metcon (Calories) 30 minutes… Max. calorie ski *every 3:00 (10 GH sit ups + 10 toes-to-bar)

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…

CrossFit Isorropia – CrossFit Warm-up *Coach led Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ Accessory Work *See whiteboard

CrossFit Isorropia – CrossFit Warm-up *Coach led 3/15/16 – 11/7/19 (Time) 1600m run rest 3:00 1200m run rest 2:00 800m run rest 1:00 400m run SLIPS practice *See whiteboard

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

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

CrossFit Isorropia – CrossFit Warm-up *Coach led Rosa (Time) 10 handstand push ups 400m run 5 rounds Core Work *See whiteboard

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:…