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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
12.13.19 - 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):
9 (4/5)
Workout
12.13.19
Warm Up
50 dubs or 100 singles
10/10 KB Press
30 RKBS
Metcon (AMRAP - Rounds)
30min Alternating EMOM
Min 1 - 10 Burpee Box Jumps
Min 2 - 10 Sumo Deadlift High pulls
Min 3 - 10 Thrusters
Min 4 - 200m Run
Min 5 - Rest
This Grind metcon will be challenging after the first couple rounds. Tailor the weight so you can perfrom all reps unbroken. Goal is to finish each round in under 40 seconds
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 13, 2019
Male Clients
1
John
Fusco
4:30 pm CrossFit
30 Rounds
2
Costa
Poulias
8:00 am CrossFit
6 Rounds
Gio helped me (modified)
2
Vince
Matchett
11:45 AM CrossFit
6 Rounds
75lbs
3
Ken
Saksa
6:00 am CrossFit
2 Rounds
105#
Female Clients
1
Katie
Cook
6:00 am CrossFit
6 Rounds
1
Kelly
Stakely
4:30 pm CrossFit
6 Rounds
85
2
Judy
DaRocha
6:00 am CrossFit
4 Rounds
65, 55
3
Lori
Bevins
8:00 am CrossFit
3 Rounds
Last 3 rnds I was short on the run:( last round I dropped from 60...
4
Marilyn
Stein
8:00 am CrossFit
0 Rounds
scaled
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