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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
5.2.19 - 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):
17 (8/9)
Workout
5.2.19
Warm Up
800m jog
- Coach led dynamic stretches for running
Metcon (No Measure)
Every 90 seconds for 10 rounds
50m Sprint
Coach Tip* First four runs should be moderate pace. last six runs should be a sprint.
Metcon (Time)
45-30-15-5(15min)
KB Step ups(1 KB)
KBS
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 02, 2019
Male Clients
1
Herbert
Segura
6:00 am CrossFit
14:50
53lbs
2
Andy
Hengstebeck
11:45 AM CrossFit
15:00
141 reps (53# KB / 24" Box)
2
Thomas
Berner
6:00 am CrossFit
15:00
170 reps
3
Costa
Poulias
8:00 am CrossFit
12:15
20” box 53# kb
4
Troy
LyTell
4:30 pm CrossFit
12:35
20" 35 lb '
5
Manny
Tianga
4:30 pm CrossFit
13:43
6
Eric
Resman
6:00 am CrossFit
14:51
53
7
Kevin
Ortega
6:00 am CrossFit
15:00
full workout
Female Clients
1
Sarah
Plocharczyk
11:45 AM CrossFit
10:15
2
Katie
Cook
6:00 am CrossFit
11:32
35#
3
Stephanie
Faust
4:30 pm CrossFit
12:02
#35 KB step/ups & Situps
4
Jean
Schumacher
6:00 am CrossFit
12:40
35#
5
Brynn
Lytell
4:30 pm CrossFit
13:08
20" 26 lb. kettle bell
6
Marilyn
Stein
8:00 am CrossFit
13:52
18lb KB
7
Laura
Paradiso
6:00 am CrossFit
14:55
35lb
8
Ashley
Matita
8:00 am CrossFit
15:00
8
Judy
DaRocha
6:00 am CrossFit
15:00
DNF 35, 15
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