WOD

ZEUS

CrossFit Isorropia – CrossFit Warm-up *Coach led Zeus (Time) 3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20″ 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro,…

EMOMs

CrossFit Isorropia – Barbell Club Warm-up *Athletes choice Metcon (No Measure) 1 hang power snatch 1 hang squat snatch 1 overhead squat EMOM 10 minutes*You pick the weight Metcon (Weight) Every 2:00, increasing to a heavy complex of… 2 high hang cleans 2 low hang cleans 2 touch n’ go…

Mary or easy Mary

CrossFit Isorropia – CrossFit Warm-up *Coach led Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25…

Happy Birthday America

CrossFit Isorropia – CrossFit Warm-up *Coach led Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose…

LP6/5

CrossFit Isorropia – CrossFit Warm-up *Coach led Metcon (Time) 21 DB thrusters 50/35#’s 400m run 21 burpee box jump overs 24/20″ 400m run *Repeat with 15 reps & runs *Then again with 9 reps and runs Accessory Work *See whiteboard

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