Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


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