CrossFit Isorropia – CrossFit
Warm-up
*Coach led
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Metcon (Time)
A) Dumbbell “DT” 50/35#’s each hand
12 DB deadlifts
9 DB hang power cleans
6 DB push jerks
5 rounds
Or
Actually “DT” (score above)
B) Have some weights?
12 weighted single leg RDL each leg
12 hang clean & jerks each arm
5 rounds
C) Have no weights?
24 jumping lunges alternating 12ea.
12 lying down “toes-to-bar”
3 wall climbs
5 rounds
Core Work
Floor wipers 4-5 sets of 10 each side 45/35# barbell
no weights? no problem… “Zoom” in!
cool down
Stretch & Chat