Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
15 Dubs
5/5 single arm RKBS
10 Goblet Squats
Metcon (Time)
5RFT(15min CAP)
3 Squat Cleans
15 KBS
45 Dubs
Coach Tip* Barbell Should be moderatley heavy. Singles are good. If you dont want to go heavy do 9 reps of the Squat cleans.
Metcon (Distance)
Row Intervals for 15 min
:40 seconds on :20 seconds off
Coach Tip* strive for 70-80% pace for all 15 intervals. Score is total Meters rowed.
Warm-up (No Measure)
Cool Down
Mashaholics