Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Thruster (5 x 5 )

Metcon (Time)

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

Front Rack Lunges

Toes 2 Bar
Coach Tip* If you are proficient at Toes 2 bar, make your weight moderately heavy for the lunges. If your still learning to kip efficiently go lighter on your barbell to give yourslef more time for the T2B. 20min is plenty of time to finish so challenge yourself with higher modification on gymnastics or heavier barbell.

Warm-up (No Measure)

Cool Down

Mash any sore muscles you have with a barbell, foam roller or lacrosse ball