Ionic CrossFit – CrossFit

Happy Birthday Haley Godfrey!

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Warm-up (No Measure)

Warm Up


100m jog

20 walking calf raises

20 good mornings

Metcon (No Measure)

15min EMOM

50m Sprints
Coach Tip* Please please please go easy on your fist 8 sprints and build faster and faster thoughout this EMOM so you dont pull a hamtring

Metcon (Time)

21-15-9-15-21(20min CAP)

Sumo Deadlift High pulls

Toes 2 Bar
Coach Tip* Choose a moderately barbell and a modification on the gymnastics that you are proficient with. There are a lot of reps in this workout so pace yourself

Warm-up (No Measure)

Cool Down

Coach led stretches