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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
6.14.19 - 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):
14 (5/9)
Workout
6.14.19
Happy Birthday Haley Godfrey!
Warm Up
3x
100m jog
20 walking calf raises
20 good mornings
Metcon (No Measure)
15min EMOM
50m Sprints
Coach Tip* Please please please go easy on your fist 8 sprints and build faster and faster thoughout this EMOM so you dont pull a hamtring
Metcon (Time)
21-15-9-15-21(20min CAP)
Sumo Deadlift High pulls
Toes 2 Bar
Coach Tip* Choose a moderately barbell and a modification on the gymnastics that you are proficient with. There are a lot of reps in this workout so pace yourself
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 14, 2019
Male Clients
1
Bobby
Fuentes
8:00 am CrossFit
10:11
75
2
Joe
Guyette
11:45 AM CrossFit
10:43
75LBS Sumo DL (shoulder Injured) Sit Ups no T2B
3
Kevin
Potter
11:45 AM CrossFit
17:39
95 lbs
4
Andy
Hengstebeck
11:45 AM CrossFit
17:54
95#; T2B
5
Chris
Godfrey
11:45 AM CrossFit
18:21
115, GHDs
Female Clients
1
Sarah
Plocharczyk
11:45 AM CrossFit
13:15
#85
2
Katie
Cook
6:00 am CrossFit
14:15
65#
3
Kelly
Stakely
8:00 am CrossFit
10:04
k2e, 75lb
4
Jean
Schumacher
6:00 am CrossFit
11:05
65#, v-ups
5
Terri
Thomas
5:30 pm CrossFit
11:18
6
Ashley
Mandeville
11:45 AM CrossFit
12:38
7
Judy
DaRocha
6:00 am CrossFit
12:57
65lbs, v-ups
8
Amy
Carvelli
11:45 AM CrossFit
13:08
9
Kelli
Blasi
8:00 am CrossFit
13:49
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