Boot Camp, Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
2x
300m Row
15 Medball Cleans
15 Push press Wallballs
Metcon (Time)
Partner Metcon 4 Rounds For Time(40min CAP)
400m Run
30 Power Cleans
24 Front Squats
18 STOH
Coach Tip* With a time cap of 40 minutes you should attack this workout with a grind mentality. Split reps accordingly and pace yourself to work for 40 minutes. Focus on your breathe while your partner works. In through the nose out through the mouth. Same weight for all movements and it should be a moderate weight
Warm-up (No Measure)
Cool Down
Coach led stretches