6.26.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog200m Sprints x 4 (4 Rounds for time)Every 3min x 4, 200m SprintMetcon (AMRAP – Rounds and Reps)10min AMRAP 16 HSPU or DB Shoulder Press 12 Box Jumps 16 Overhead LungesDBs...

6.25.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 5mins of Dubs practice or 150 DubsPower Clean (Every 2min x 6, 4 Power Cleans)Build across your 6 sets to a heavy 4 repsMetcon (AMRAP – Rounds and Reps)20min AMRAP 24 Wallballs 12...

6.24.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 1000m row or 50 calories or 800m JogMetcon (AMRAP – Reps)Every 2min x 4 (Rest 2min between rounds) 10 Front Rack Lunges Max Calories Rest 5 min Every 2min x 4 (Rest 2min between...

6.23.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 500m Jog 20 Walking LungesFront Squat (Every 2min x 6, 4 Front Squats)Take 10mins and warm up to a heavy 4 reps and do all sets at same weight.(That means you too Eric, Ken and...

6.19.20

Ionic Fitness – CrossFitRepeat from 5.22.20View Public WhiteboardWarm-up (No Measure)Warm Up 2x 20 Split Jumps 10 Barbell Good morningsFront Squat (Every 2min x 5, 5 Front Squats)Try and do more than 5.22.20Metcon (AMRAP – Rounds and Reps)20min AMRAP 25...