Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
800m jog
– Coach led dynamic stretches for running
Metcon (No Measure)
Every 90 seconds for 10 rounds
50m Sprint
Coach Tip* First four runs should be moderate pace. last six runs should be a sprint.
Metcon (Time)
45-30-15-5(15min)
KB Step ups(1 KB)
KBS
Warm-up (No Measure)
Cool Down
Coach led stretches