9.19.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 2x 50 Dubs or 100 Singles 20 DB SnatchSnatch (10min EMOM 3 Unbroken Reps)Squat, Same weight on all setsMetcon (Time)For Time(12min) 30 Wallballs 10 Renegade Rows 20 Wallballs 20 Renegade...

9.18.19

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog 25 Air SquatsFront Squat (5min EMOM 1 rep @ 90+%)or Every 2 minutes 5 Reps @ 75%Metcon (Time)2RFT(20min CAP) 800m Run 20 STOH 20 Pull ups 20 Front Rack LungesCoach Tip*...

9.17.19

Ionic Fitness – CrossFitHappy Birthday Cat Lopez!View Public WhiteboardWarm-up (No Measure)Warm Up 500m Row 10 Medball Cleans 10/10 Db Upright RowMetcon (AMRAP – Reps)Every 2min x 4 (Rest 2min between rounds) 8 Power Snatch Max Cal Row or Bike Rest 5 min...

9.16.19

Ionic Fitness – CrossFitHappy Birthday Kelly Stakely!View Public WhiteboardWarm-up (No Measure)Warm Up 400m Jog 10/10 Db Shoulder Press 400 RunPush Press (5min EMOM, 1 Push Press 90+% )or Every 2 minutes 5 reps at 75%Metcon (Time)5RFT(18min CAP) 12 DB...

9.14.19

Ionic Fitness – CrossFitCoaches ChoiceView Public Whiteboard