Boot Camp, Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up


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

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