6.21.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 200m row 15 push ups 15 sit upsMetcon (AMRAP – Reps)30min Alternating EMOM Minute 1 – 15/10 Cal row/bike Minute 2 – 15/10 Push ups Minute 3 – 10 Toes 2 bar...

6.20.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 2x 200m jog 20 walking lunges 10 sit upsFront Squat (5 x 5 @ 75%)1-Mile Run (Time)Max Effort 1-Mile Run15min CAP if you dont run row 2000 meters for timeMetcon (AMRAP – Rounds...

6.19.19

Ionic CrossFit – CrossFitHappy Birthday Coach Gio!View Public WhiteboardWarm-up (No Measure)Warm Up 3x 25 Dubs or 65 Singles 12 Push ups 12 Medball cleansPush Press (5 x 5 @ 75%)Metcon (Time)5RFT(15min CAP) 5 Hang Squat Cleans 10 Handstand Push ups or Db...

6.18.19

Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 25 cal row or bike 10/10 DB Upright row 10/10 Db Shoulder pressMetcon (AMRAP – Reps)Every 2min for 4 rounds 10 Thrusters Max Calories on rower or bike – Rest 2 min between...

6.17.19

Ionic CrossFit – CrossFitHappy Birthday Stephanie Warson!View Public WhiteboardWarm-up (No Measure)Warm Up 2x 200m jog 10 wallballs 20 Scap pullupsBack Squat (4×3 @ 80%)Metcon (AMRAP – Rounds and Reps)15min AMRAP 10 Back Rack Lunges 10 Pull ups 10...

6.15.19

Ionic CrossFit – CrossFitGym is closed, come down to Bonita Beach(Docs Beach House) @ 9am lets hang out and relax on this beautiful summer day and lets celebrate our fitness togetherView Public Whiteboard