Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2x
400m Jog
25 Air squats
Front Squat (5 x 2 @ 90%)
Metcon (Time)
21-15-9-15-21(15min)
Sumo Deadlift High pulls
KB Step Ups(1KB)
Coach Tip* SDHP should be moderately heavy. You should be able to do the first round of 21 in no more than 3 sets. Make the KB Heavy for the step ups. There is a big time cap on this workout you should not finish in under 10 minutes
Warm-up (No Measure)
Cool Down
Foam Roll or barbell mash your quads