Ionic CrossFit – CrossFit
Teamzy Thursday!
Warm-up (No Measure)
Warm Up
800m Jog
Metcon (Time)
Partner Metcon (30 min)
For Time
80 Wallballs
80 Box Jumps
80 sit ups
80 KBS
80 Burpee
80 Step ups with 10lb plate over head
80 Air Squats
* 200m Partner run with 10lb plate, pass off at the 100m Mark
Coach Tip* Have fun on this light/body weight day.
Metcon (AMRAP – Rounds)
5 Rounds
1 minute plank : 30 second rest
Warm-up (No Measure)
Cool Down
Barbell Mash