7.27.19

Ionic Fitness – CrossFitCoaches ChoiceView Public Whiteboard

7.26.19

Ionic Fitness – CrossFitHappy Birthday Ken Saksa!View Public WhiteboardWarm-up (No Measure)Warm Up 2x 400m Jog 20 Sit upsMetcon (Time)For Time (7min CAP) 100 Strict Knees to Chest *Use light DB between your feet if you are feeling froggyBuildMetcon (AMRAP...

7.25.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 40 Calf raises 40 Toe Touches 40 Cossack LungesMetcon (No Measure)12min EMOM 100m Shuttle Run – Start at 50m, run to 100m and back to 50mSprintMetcon (AMRAP – Rounds and...

7.24.19

Ionic Fitness – CrossFitHppy Birthday Morgan Eldridge!View Public WhiteboardWarm-up (No Measure)Warm Up 2x 300m row 15 Barbell Goodmornings 15 WallballsMetcon (AMRAP – Rounds and Reps)25min AMRAP 12 Hand Release Deadlifts 18 Pull ups 12 DB Thrusters 100...

7.23.19

Ionic Fitness – CrossFitHappy Birthday Sammy Leppo!View Public WhiteboardWarm-up (No Measure)Warm up 800m JogBack Squat (5 x 1 @ 90%)BuildMetcon (Time)3 Rounds For Time(15min CAP) 40 Squats 20 Hand Release Push ups 10 Power SnatchGrindWarm-up (No...