Bonita Bootcamp, Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm UP
100 Dubs
Back Squat (2RM Then 90% of 2RM for 3×2)
Record the 2RM
Metcon (AMRAP – Reps)
10min Ascending AMRAP
35 Dubs
2 Power Snatch
2 Overhead Squats
35.4.4…..
Coach Tip* Dont spend more than 1 minute per round working on dubs. If 1 minute elapses and you still havent gotten 35 dubs move on to PS. Weight on barbell can be moderately heavy but one should be able to do 8 reps unbroken of PS and OHS at desired weight.
Warm-up (No Measure)
Cool Down
Pigeon, Scorpion, Square