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Components
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
10.4.19 - 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 (7/7)
Workout
10.4.19
Warm Up
400m Jog
10 Scap Pull ups
10 Push ups
20 Air Squats
400m jog
Metcon (AMRAP - Rounds)
For as long as possible EMOM
5 Pull ups
10 Push ups
15 Air Squats
Coach Tip* With this all body weight movement test you should Sprint though each round but your heart rate should stay relatively low. Goal is to finsih 15+ Rounds
Cool Down
Foam roll or barbell mash sore muscles
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 04, 2019
Male Clients
1
Matthew
Slaughter
4:30 pm CrossFit
11 Rounds
+3 or 4 amrap to 20
2
Andy
Hengstebeck
11:45 AM CrossFit
10 Rounds
16 total
3
Ken
Saksa
6:00 am CrossFit
28 Rounds
4
Costa
Poulias
8:00 am CrossFit
16 Rounds
11rds. under the min.
5
Kevin
Potter
11:45 AM CrossFit
14 Rounds
6
Bobby
Fuentes
8:00 am CrossFit
13 Rounds
1 + 5 pull up not done in the minute
7
Donnie
Keller
5:30 pm CrossFit
7 Rounds
Female Clients
1
Samantha
Leppo
6:00 am CrossFit
7 Rounds
2
Nancy
Finch
8:00 am CrossFit
18 Rounds
+9 3 ring rows,6 knee push ups, 9 air squats
3
Ashley
Mandeville
11:45 AM CrossFit
15 Rounds
rr
3
Katie
Cook
6:00 am CrossFit
15 Rounds
4
Alexis
Alvarez
6:00 am CrossFit
12 Rounds
ring rows
5
Laura
Paradiso
6:00 am CrossFit
9 Rounds
6
MC
Heller
11:45 AM CrossFit
7 Rounds
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