Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


250m Row

5/5 DB Shoulder Press

10 Jumping lunges

Shoulder Press (5 x 3 @ 85%)

500m Row (Time)

Max Effort 500m Row
Coach Tip* All out effort from start to finish. Stay mentlly strong this one will test your mentl fortitude.

Metcon (Time)

For Time(10min)


DB Squats(2 DBs)

Pull ups
Coach Tip* The weight you choose for the squats should have you completing all sets unbroken. Modify pull ups so you can finish them quick and get back to the squats. This should be a fast Metcon.

Warm-up (No Measure)

Cool Down

Coach led stretches