Ionic CrossFit – CrossFit

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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)


KB Step ups(1 KB)


Warm-up (No Measure)

Cool Down

Coach led stretches