Bonita Bootcamp, Ionic CrossFit – CrossFit

Warm-up (No Measure)

Warm Up

30 Cal Row or 20 Cal Bike or 800m Jog

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

800m Run

15 KBS

15 T2B

15 Power Cleans
Coach Tip* Run moderately aggressive. Chose weight on kb so they are unbroken every round. Choose modification on T2B based off of completing reps in 3 sets maximum. Weight on Barbell Should be Chosen based on completing all reps in 3 sets maximum. Aim to finish 3+ Rounds

Metcon (AMRAP – Rounds)


Hollow Holds!
Coach Tip* They’r Back Baby!!!!

Warm-up (No Measure)

Cool Down

Seal, Arm Pretzel, Butterfly