Ionic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up


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


Metcon (Time)

4RFT(15min CAP)

25 Air Squats


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.