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Components
4 RFT
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
6.6.19 - 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 (8/8)
Workout
6.6.19
Happy Birthday Jacqueline Minick!
Warm up
3x
100m Jog
10 Medball cleans
10 Medball thrusters
4 RFT (Time)
4RFT(30min CAP)
300m Row or 15 Cal Bike
20 Wallballs
10 Power Cleans
*Rest 3min between Rounds
Coach Tip* Workouts with built in rest are meant to be sprints, move fast and efficient while you are working and breathe deeply and purposefully while resting. (Coach will start 2 heats if needed, second heat will start 4 minute after the first heat.)
Cool Down
Grab a barbell, lacrosse ball, or foam roller and mash your lats and traps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 06, 2019
Male Clients
1
Costa
Poulias
8:00 am CrossFit
17:42
bike, 20, 135
2
Ryan
Bellamy
4:30 pm CrossFit
20:24
bike-20 lb WB- 185 PC
3
Chris
Godfrey
11:45 AM CrossFit
20:25
bike, 20 lbs, 155 lbs
4
Thomas
Berner
6:30 pm CrossFit
22:52
135lbs
5
Shane
luikert
4:30 pm CrossFit
22:26
135lb clean
6
Joe
Guyette
11:45 AM CrossFit
22:49
95LBS PClean 20LBS WBalls
7
Kevin
Potter
11:45 AM CrossFit
23:47
Bike, 20, 95
8
Andy
Hengstebeck
11:45 AM CrossFit
24:39
300m row; 20# wb; 115# PC (3:22/ 10:25/ 17:26/ 24:39)
Female Clients
1
Kelly
Stakely
6:00 am CrossFit
16:57
95lb clean, rest until blue
2
Christina
Biscardi
8:00 am CrossFit
18:23
#75, bike
3
Lauren
Schwartzman
11:45 AM CrossFit
22:48
85lb, 14WB
4
Stephanie
McCarthy
4:30 pm CrossFit
23:52
5
Katie
Cook
6:00 am CrossFit
16:41
85#
6
Stephanie
Faust
4:30 pm CrossFit
22:26
7
Terri
Thomas
4:30 pm CrossFit
23:06
75#
8
Brynn
Lytell
4:30 pm CrossFit
23:42
65 lb. clean 14 wallball
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