Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2x
400m row or 20 cal bike
5/5 KB shoulder press
10 KBS
Push Press (5 x 5 @ 75%)
Metcon (Time)
5RFT(20min Cap)
50 Dubs
15 Push Press
10 Front Squats
Coach Tip* After Murph yesterday take today as active recovery. Move a light barbell and practice explosive hips.
Warm-up (No Measure)
Cool Down
Grab a foam roller or barbell and mash your Quads and Hamstrings