Live on the 6

Live on the 6

CrossFit Isorropia – CrossFit

Warm-up

*Coach led

Metcon (2 Rounds for reps)

A) Rx’d equipment

30 Double unders

6 KB Turkish get ups 3 ea. arm 53/35#

AMRAP 10 minutes

rest 3:00

30 Double unders

6 KB Overhead squat 6 ea. arm 53/35#

AMRAP 10 minutes

B) Some equipment

Hopping double taps

*Use a dumbbell, barbell

C) No equipment

:20sec. jog in place

*Use a shoe, balanced sole on your fist.

*If it falls, no rep!

Metcon (5 Rounds for weight)

Bench Press 5-5-5-5-5
Rx=as heavy as possible

Some weight=5 drop sets to failure

No weights=22 push ups, 22 hand release push ups, 22 bench dips

Metcon (5 Rounds for reps)

Rx = “superset” max. rep. strict pull ups between each set of above ^ pushing movement

Some equipment = ring row, barbell row, bent over row, bands

No equipment = bent over reverse flys with the heaviest jug(s) you can find

cool down

Stretch & Chat

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