Ionic CrossFit – CrossFit
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