Ionic Fitness – CrossFit

Our Ugly Sweater Christmas Party is this Saturday 730pm at Momentum Brewhouse in Bonita Springs. Bring Your Ugly Sweater and Party Pants, Lets blow Momentums roof off!!!!!

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Warm-up (No Measure)

Warm Up


30 Dubs or 50 Singles

15 Push ups

Bench Press (Every 90 Seconds x 4, 3 Bench Press at 80%)

Take 10min and Build to 80% and then do 4×3 every 90 seconds

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

45 Dubs or 100 Singles

10 Power Snatch

10 T2B
Tailor this sprint metcon so you can complete 4+ rounds. Weight on barbell should be moderate to light and one should move through these PS with slight difficulty. Tailor T2B so you can complete the first couple rounds unbroken and

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash