Ionic CrossFit – CrossFit
Happy Birthday Haley Godfrey!
Warm-up (No Measure)
Warm Up
3x
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