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Components
Metcon
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
3.28.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (6/10)
Workout
3.28.19
Warm Up
800m Row
Metcon (AMRAP - Rounds)
12min EMOM
100m Shuttle Sprints
Coach Tip* Start at 50m, run to 100m and back to 50m. First 4 should be moderate pace, middle 4 should be sprints, last four should be moderate pace.
Metcon (Time)
4 Rounds For Time(12min CAP)
10 HSPU
10 Front Squats
50 Dubs
Coach Tip* Use Dbs for modification for HSPU and make as heavy as possible so we can build strength to get to the wall, Front squats should be completed in max 2 sets. If you dont have dubs take 1 minute and work on dubs every round.
Cool Down
Coach led stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 28, 2019
Male Clients
1
Chris
Gonyea
8:00 am CrossFit
12 Rounds
1
Costa
Poulias
6:00 am CrossFit
12 Rounds
1
Eric
Resman
6:00 am CrossFit
12 Rounds
2
Joe
Guyette
11:45 AM CrossFit
12 Rounds
Row 150M EMOM
2
John
Cunniff
6:30 pm CrossFit
12 Rounds
2
Massimo
Hagen
8:00 am CrossFit
12 Rounds
100m rows 20-25 secs
Female Clients
1
Jean
Schumacher
6:00 am CrossFit
12 Rounds
1
Judy
DaRocha
6:00 am CrossFit
12 Rounds
1
Katie
Foiles
6:00 am CrossFit
12 Rounds
1
Kelly
Stakely
8:00 am CrossFit
12 Rounds
2
Ashley
Matita
4:30 pm CrossFit
12 Rounds
2
Christa
Deibler
5:30 pm CrossFit
12 Rounds
2
Denise
Savinsky
5:30 pm CrossFit
12 Rounds
2
Lori
Bevins
6:00 am CrossFit
12 Rounds
2
Marilyn
Stein
8:00 am CrossFit
12 Rounds
100m row
2
Stephanie
Faust
4:30 pm CrossFit
12 Rounds
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