Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
150m Row
10 Scap Pull ups
5/5 KB Strict Press
Pull up skill (Coach Led Demonstrations of movements)
5×10 kips
4×7 pull-ups
5×5 chest to bar
6×3 RMU/BMU
Metcon (Time)
4RFT(15min CAP)
25 Air Squats
15 HSPU
5 Deadlifts
Coach Tip* Move fast and efficient on squats. Stay true to form and itll keep you on a fast pace. Laziness is the enemy for air squats. HSPU, Kip or strict if applicable and dont rest on your head. Make Deadlifts heavy but you should still be able to do all 5 unbroken. Please don’t drop the barbells from your waist today
Warm-up (No Measure)
Cool Down
Take a Barbell and Mash your sore muscles, it aids in faster recovery of our muscles.