Ionic CrossFit – CrossFit
Happy Birthday Jacqueline Minick!
Warm-up (No Measure)
Warm up
3x
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