WOD

7/19/21

CrossFit ISO – Hebron Volleyball Warm-up *Coach led 4 station rotation -MB trunk rotation throws -Sledge hammer strikes -Agility ladders -Hurdles Metcon (Time) With partner, alternating rounds… 1 up to 10 each of: Jumping lunges Metcon (Time) With a partner, alternating rounds… 20 partner leg throws 5 rounds each

7/16/21

CrossFit ISO – Hebron Volleyball Bring your jump rope!!! Warm-up Agility drills Metcon (AMRAP – Rounds and Reps) 1 rope climb 2 wall walks AMRAP 10:00 Metcon (Time) 60-100 sit ups 50 assault bike calories 60-100 sit ups Double-Unders (10 min. AMRAP) *Record best “unbroken” set

7/14/21

CrossFit ISO – Hebron Volleyball Warm-up *Coach led Metcon (Time) With a partner, one working at a time… 200 calorie row *switch every 20 calories Metcon (Time) With a partner, one working at a time… 5 deadlifts (heavy) 10 bar facing burpees 10 rounds, alternating 5 each core work *Coach…

7/12/21

CrossFit ISO – CrossFit Warm-up *Coach led Deadlift (Est. 14 rep. max.) OSE2 (Time) 50 dumbbell shoulder-to-overheads 50 dumbbell deadlifts 50 GHD sit-ups 100 single-arm dumbbell overhead squats 50 GHD sit-ups 50 dumbbell deadlifts 50 dumbbell shoulder-to-overheadsRx=50/35#

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