5.23.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 200m Jog 10 Scap Pull ups 5 Push ups 10 Air SquatsMetcon (Time)Partner Murph(40min CAP) 800m Run(together) 100 Pullups 800m Run(together) 200 Push ups 800m Run(together) 300 Air squats...

5.22.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 200m Row 10 Push ups 5/5 KB PressPush Press (5 x 3 @ 85%)Metcon (AMRAP – Rounds and Reps)9min AMRAP(TDOME Training) 3 Squats Snatches 9 WallballsCoach Tip* Weight on barbell...

5.21.19

Ionic CrossFit – CrossFitHappy Birthday Troy Lytell!View Public WhiteboardWarm-up (No Measure)Warm Up 600m JogMetcon (AMRAP – Rounds and Reps)9min AMRAP 16 DB Snatch 8 Burpee Box Jump OverCoach Tip* Short metcons are for sprinting. Try to redline and hold...

5.20.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 25 Dubs 20 LungesBack Squat (Find 1 Rep Max)Coach Tip* If you dont want to find a 1RM find a heavy 5 reps and do 5x5Metcon (AMRAP – Reps)2min AMRAP x3(2min rest between) 10 Front...

5.18.19

Ionic CrossFit – CrossFitCoaches ChoiceView Public Whiteboard