Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

30 Air squats

30 Good mornings with 10lb plate on back

Back Squat (5 x 5 @ 75-80%)

Metcon (Time)

40-30-20-10(15min CAP)


Coach Tip* be efficient on the wall balls, don’t start squatting until the ball reaches your hand so your body can absorb the weight instead of your arms. Light weight on the barbell, there are a lot of reps her today.

Warm-up (No Measure)

Cool Down

Coach led stretch