Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


200m Jog

10/10 DB Upright Row

10 Wallballs

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Coach Tip* Each Station is 1 minute long for max reps. Clock does not stop and only rest is the 1 minute of rest at the end of each round. Score is total reps of all movements combined. Steady pace throughout each exercise will prove to be successful

Warm-up (No Measure)

Cool Down

Mash Yo Self