Ionic CrossFit – CrossFit

Happy Birthday Jacqueline Minick!

View Public Whiteboard

Warm-up (No Measure)

Warm up


100m Jog

10 Medball cleans

10 Medball thrusters

4 RFT (Time)

4RFT(30min CAP)

300m Row or 15 Cal Bike

20 Wallballs

10 Power Cleans

*Rest 3min between Rounds
Coach Tip* Workouts with built in rest are meant to be sprints, move fast and efficient while you are working and breathe deeply and purposefully while resting. (Coach will start 2 heats if needed, second heat will start 4 minute after the first heat.)

Warm-up (No Measure)

Cool Down

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