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Components
200m Sprints x 4
Metcon
Settings
Location
(All)
Ionic Fitness
Program
Date
Workout
7.3.20 - 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):
0 (0/0)
Workout
7.3.20
Class times for 4th of July are 7, 8, 9, 10 only. Class reservation sheets are on the front desk
Warm Up
800m Jog
200m Sprints x 4 (4 Rounds for time)
Every 3min x 4, 200m Sprint
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
16 HSPU or DB Shoulder Press
12 Box Jumps
16 Overhead Lunges
DBs should be light enough so you can do the first set unbroken. OH lunges should be completed in 3 sets or less on all rounds. Aim to finish 4+ rounds
Cool Down
Coach led stretches
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 03, 2020
Male Clients
Female Clients
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