Bonita Bootcamp, Ionic CrossFit – CrossFit
Happy Birthday Coach Jeff!
Warm-up (No Measure)
Warm Up
30 Cal Row/ 20 Cal Bike/ 800m Jog
Metcon (No Measure)
Pull Ups Skill(C2B, Bar MU, Ring MU)
Coach Led Drills
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 STOH
10 Hang Power Clean
10 Lateral Burpee over bar
200m Run
Coach TIp* Weight on barbell should be challening but able to do first 2 rounds unbroken on each movement. Focus on good form and the speed will follow. Aim to finish 4+ Rounds
Warm-up (No Measure)
Cool Down
Lat Stretch, Arm Pretzel, Cactus