Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (Time)21-15-9-15-21(18min CAP) Thrusters Toes 2 BarCoach Tip* Tailor this Grind workout so you can complete the first round of 21 unbroken on both movements. Try and go...
Ionic Fitness – CrossFitHappy Halloween!View Public WhiteboardWarm-up (No Measure)Warm Up 800m RowSingle Leg RDL With Barbell (5 x 5/leg)Find a weight to move for all sets and repsMetcon (Time)4RFT(20min CAP) 15 HSPU or Db Shoulder Press 12 Cal 9 Power Snatch 6...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 30 Cal row/bike/skiMetcon (AMRAP – Rounds and Reps)30min AMRAP 10 Clean and Jerk 20 Wallballs 10 STOH 20 Back Squats 10 HR Deadlifts 600m RunCoach Tip* This long Grind workout will...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 30 Medball Hang Squat CleansHang Clean (3 Reps every 1:30 x 7)Build to a heavy 3 reps. Hang Squat CleansMetcon (Time)7RFT(20min CAP) 7 Pullups 7 Devil Press 7 Cal 7 Box JumpsCoach Tip*...
