WOD

Vo2 party

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Rounds) With a partner, one working one resting… 20/15 assault bike calories 300/250m ski erg 250m run 300/250m row 70 double unders *Each completed movement = 1 round AMRAP 30 minutes*You pick the movement.

FGBish

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (5 Rounds for reps) 1:00 at each movement -Sumo-deadlift high pull 75/55# -Push press 75/55# -Burpee C2B pull up -Rest 5 rounds Core Work *See whiteboard

MondayEMOM

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Back Squat (5@60% 4@70% 3@80% 2@85% ) B): Metcon (Weight) 1 deadlift 1 clean 1 push jerk 1 split jerk EMOM 15 minutes*You pick the weight Core Work *See whiteboard

in sync saturday

CrossFit Isorropia – CrossFit Warm-up Dynamic movement Metcon (AMRAP – Rounds and Reps) With a partner, alternating movements… 18 abmat sit ups 15/10 assault bike calories 12 power snatch 135/95# 9 pull ups 6 synchronized burpees AMRAP 20 minutes

Speallin’ out!

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Metcon (AMRAP – Reps) With a 12 minute clock running… 30 back squats 225/155# 1000m row *time remaining max. double unders*Score: double unders *Scale squat to 50-60% of max. ROMWOD Or Core Work

21-15-fun

CrossFit Isorropia – CrossFit Warm-up *See whiteboard Fun With Handstands 15-20 minutes Metcon (Time) 21-15-9 Assault bike calories Toes-to-bar Strict ring dipsLadies bike Rx=16-11-6 ROMWOD

Overhaul

CrossFit Isorropia – CrossFit Warm-up *See whiteboard A): Metcon (7 Rounds for weight) Overhead Squat 7-7-5-5-3-3-1 B): Metcon (AMRAP – Reps) Death by: Thrusters 115/75# ROMWOD Or Core Work

Social Media Auto Publish Powered By : XYZScripts.com