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)
TABATA
Hollow Holds!
Coach Tip* They’r Back Baby!!!!
Warm-up (No Measure)
Cool Down
Seal, Arm Pretzel, Butterfly