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Components
Pull up skill
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
4.12.19 - 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):
5 (3/2)
Workout
4.12.19
Warm Up
3x
150m Row
10 Scap Pull ups
5/5 KB Strict Press
Pull up skill (Coach Led Demonstrations of movements)
5x10 kips
4x7 pull-ups
5x5 chest to bar
6x3 RMU/BMU
Metcon (Time)
4RFT(15min CAP)
25 Air Squats
15 HSPU
5 Deadlifts
Coach Tip* Move fast and efficient on squats. Stay true to form and itll keep you on a fast pace. Laziness is the enemy for air squats. HSPU, Kip or strict if applicable and dont rest on your head. Make Deadlifts heavy but you should still be able to do all 5 unbroken. Please don't drop the barbells from your waist today
Cool Down
Take a Barbell and Mash your sore muscles, it aids in faster recovery of our muscles.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 12, 2019
Male Clients
1
Madison
Sharp
11:45 AM CrossFit
3 x 6
Ring and Bar MU's
2
Massimo
Hagen
8:00 am CrossFit
9 x 71
Kips - Half kip pull up
3
Kevin
Potter
11:45 AM CrossFit
5 x 5
C2B
Female Clients
1
Nancy
Finch
8:00 am CrossFit
4 x 7
Bar on rack with band holding sit on floor pull up
2
Lori
Bevins
8:00 am CrossFit
1 x 0
I tried 😏😞
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