Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
250m Row
10 Barbell good mornings
10 Medball cleans
Deadlift (7 x 3)
Build to a 3 Rep Max. If you dont desire to find a 3 rep max then move a descently heavey weight for 7×3
Metcon (Time)
2RFT Partner metcon(25min CAP)
500m Run together
30 Hang power cleans
500m Run together
30 Shoulder to over head
Coach Tip* Split reps however you would like between the 2 of you. Run together.
Warm-up (No Measure)
Cool Down
Coach led stretches