4.29.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 250m Row 5/5 DB Shoulder Press 10 Jumping lungesShoulder Press (5 x 3 @ 85%)500m Row (Time)Max Effort 500m RowCoach Tip* All out effort from start to finish. Stay mentlly strong...

4.27.19

Ionic CrossFit – CrossFitCoaches Choice!View Public Whiteboard

4.26.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogThruster (5 x 5 )Metcon (Time)30-20-10-20-30(20min CAP) Front Rack Lunges Toes 2 BarCoach Tip* If you are proficient at Toes 2 bar, make your weight moderately heavy for the...

4.25.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 50 Dubs/1 min of practice 5/5 DB Shoulder Press 5/5 DB OH Walking LungeMetcon (AMRAP – Rounds and Reps)30min AMRAP 30 Power Snatch 30 Front Squats 30 HSPU 30 Box Jump Overs 300m...

4.24.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm UP 3x 10 Medball Cleans 5/5 DB Upright Row 10 V upsMetcon (AMRAP – Rounds)Every 5min For 5 Rounds 20 Wallballs 18 DB Snatch 16 Cal Row/BikeCoach Tip* Aim to finish wall balls unbroken...