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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
9.13.19 - Ionic Fitness
Class
(All)
6:00 am CrossFit
8:00 am CrossFit
11:45 AM CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (4/8)
Workout
9.13.19
Warm Up
600m Jog
Metcon (AMRAP - Rounds)
30min Alternating EMOM
Miin 1 - 10 cal row or bike
Min 2 - 5 Push press
Min 3 - 10 Front Squats
Min 4 - 5 Strict Pull ups
Min 5 - Rest
Coach Tip* This is a Build Workout. Same weight on Barbell for both movements and it should be heavier than a metcon weight for Push press. Do modification on strict pullups to where its challeneging to complete all 5 reps unbroken
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 13, 2019
Male Clients
1
Jeff
Freedman
11:45 AM CrossFit
28 Rounds
155
2
Bobby
Fuentes
8:00 am CrossFit
30 Rounds
115
3
Kevin
Potter
11:45 AM CrossFit
26 Rounds
15 cal, 115
4
Eric
Resman
6:00 am CrossFit
6 Rounds
135
Female Clients
1
Katie
Foiles
6:00 am CrossFit
6 Rounds
Row, 85#
2
Jessica
Wise
8:00 am CrossFit
30 Rounds
75# Band PU
3
Ashley
Mandeville
11:45 AM CrossFit
6 Rounds
85#
3
Jean
Schumacher
6:00 am CrossFit
6 Rounds
85x2, 95x4
3
Judy
DaRocha
6:00 am CrossFit
6 Rounds
55 lbs
3
Kelly
Stakely
8:00 am CrossFit
6 Rounds
105lb
3
Laura
Paradiso
6:00 am CrossFit
6 Rounds
65lbs
3
Mary
McLearn
8:00 am CrossFit
6 Rounds
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