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