2.29.20

Ionic Fitness – CrossFitCrossFit/EvoFit Mash upView Public WhiteboardWarm-up (No Measure)Warm Up 800m JogMetcon (AMRAP – Rounds and Reps)15min AMRAP x2 (5min Rest) 100 Dubs or 200 Singles 20 DB Clusters 20 V ups 20 Burpees Over Bar 20 Renegade RowsWarm-up...

2.28.20

Ionic Fitness – CrossFitCrossFit/EvoFit Mash up Tomorrow!View Public WhiteboardWarm-up (No Measure)Warm Up 20 Calories 20 Sit ups 20 Ring rowsMetcon (AMRAP – Rounds)30min Alternating EMOM Min 1 – 15 Wallballs Min 2 – 15/10 Calories Min 3...

2.27.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m Jog 10 Shoulder press 10 Muscle SnatchPower Snatch (Every 90 seconds x 7, 7 TNG Power Snatch)Take 10 minutes and warm up to a moderately heavy barbell. You should be able to do all...

2.26.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 100 Dubs or 200 Singles 20 Push upsPush Press (Every 2min x 5, 5 Push Press @ 75%)Metcon (AMRAP – Reps)7min Ascending AMRAP 2 Bar facing burpees 2 Thrusters 4.4.6.6.Tailor...

2.25.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 300m Row 10 Barbell Goodmornings 10 Push ups750m Row (Time)This should be an all our Sprint from start to finish. Males aim for under 3 minutes Females aim for under 4 minutesMetcon (AMRAP...

2.24.20

Ionic Fitness – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 20 Walking Lunges 500m JogFront Squat ( Every 2min x 5, 5 Front Squats @ 75%)Metcon (AMRAP – Rounds and Reps)12min AMRAP 40 Dubs or 80 Singles 20 DB Snatch 10 T2BSprint! This one...