Friday’s Fitness Menu

Friday’s Fitness Menu

CrossFit Isorropia – CrossFit

Warm-up

*Coach led

Front Squat (build to a heavy 5 reps)

*not a 5 rep max.

Metcon (AMRAP – Rounds and Reps)

25 hang power snatches

25 sumo-deadlift high pulls

25 hang power cleans

AMRAP 12 minutes
Rx = 45/35# barbell

Dumbbells only: 100 unbroken single arm hang snatches 50/35# alternate every rep

No equipment:

20 plank marches

20 supermans

20 reverse burpees

AMRAP 15 minutes

Metcon (No Measure)

20 barbell curls

20 ring dip, bar dips or bench dips

4-5 rounds for quality.

cool down

Stretch & Chat

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