Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm up

800m Row or 30 Cal bike

20 Push ups

10/10 KB high pulls

10 Knee raises

Metcon (3 Rounds for reps)

Ever 10min for 3x

Minute 0-2 – Max cal row or bike

Minute 2-3 – Rest

Minute 3-5 – Max Sit ups

Minute 5-6 – Rest

Minute 6-8 – Max Burpees

Minute 8-10 – Rest
Coach Tip* These intervals are meant to be sprints, you will have 1 minute of rest between intervalls and 2 minutes at the end of each round. Be efficeint while working and breathe deeply while resting. Scoring is total reps per round

Warm-up (No Measure)

Cool Down’

Coach led stretches