Ionic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up


400m Jog

25 Air squats

Front Squat (5 x 2 @ 90%)

Metcon (Time)


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