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