Ionic CrossFit – CrossFit

Happy Birthday G!

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Warm-up (No Measure)

Warm Up

500m Jog

Pull up skill

5×10 kips

4×7 pull-ups

5×5 chest to bar

Coach Tip* Perform all sets and reps to your skill level. If time remaining challenge yourself to do more

100 Sit-ups For Time (Time)

5min CAP

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 DB Thrusters

7 Hang Power Snatch

78 Dubs
Coach Tip* Light weight on the Thrusters and Snatches. Goal is to finish 4 or more rounds

Warm-up (No Measure)

Cool Down

Coach led stretches