Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)5min Partner AMRAP x 6(3 each) 200m Farmers Carry(2KB) 12 Power Snatch 36 Calories 12 Front Squats 36 Box Jump OversOne person works at a time...
Ionic Fitness – EvoFitView Public WhiteboardWarm-up (No Measure)Warm Up: 800 m Run (Rodeo) Every Min On the Min x25 Station 1. 4 Kb bent Over Rows into 6-8 Kb Curls Station 2. 6 Z-Press into 10 Db OH Sit Ups Station 3. 10 Front Squats into 6 RDLS Station 4. 8 Db...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Calories 10/10 KB Shoulder press 100m OH KB carryPush Jerk ( Every 2:30 x 4, 6 Push Jerk)Build across 4 sets to a heavy 6 repsMetcon (Time)4 Rounds For Time(12min CAP) 75 Dubs or 150...
Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 600m JogMetcon (Time) 21-15-9-15-21(25min CAP) KBS KB Goblet Squats *400m Run after each roundThis Grinder will help you recover from this weeks workouts. Challenge yourself to pick it up...
Ionic Fitness – CrossFitHappy Birthday Chris Godfrey!View Public WhiteboardWarm-up (No Measure)Warm Up 50 Dubs or 100 Singles 20 Push upsBench Press ( Every 2:30 x 4, 6 Bench Press)Take 10minutes and warm up to about 70-75% and do all sets at same...
