Bonita Bootcamp, Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm UP
10min conversational AMRAP
10 KBS
10 Scorpions
10 Pvc Goodmornings
10 Goblet Squat
200m Jog
Front Squat (80+%)
Every 2 min for 10 rounds. Record Heaviest Weight
Metcon (Time)
3 Rounds For Time(15min CAP)
15 Thrusters
12 Burpee Box Jumps
9 Pullups
Coach Tip* Weight on barbell should be based off completing all 15 reps in an average of 2 sets across all 3 rounds. Make height on box challenging but try to make them all jumps. If box is too high set up weights for correct height. Pull up modification based off of mondays skill work.
Warm-up (No Measure)
Cool Down
Couch, Banded Shoulder Stretches, Butterfly