Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


200m Jog

5 Barbell good mornings

5/5 Goblet lateral lunges

Deadlift (5 x 5 @ 75%)

Metcon (Time)


21 Kettlebell swings

15 Burpee box jumps

9 Goblet squats
Coach Tip* This is a burpee workout. Most of your tie will be doing burpee box jumps. Pace yourself and lets build stronger hearts!

Warm-up (No Measure)

Cool Down

Grab a barbell, foam roller or lacrosse ball and mash your hamstrings