Ionic CrossFit – CrossFit

Happy Birthday Coach Gio!

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Warm-up (No Measure)

Warm Up


25 Dubs or 65 Singles

12 Push ups

12 Medball cleans

Push Press (5 x 5 @ 75%)

Metcon (Time)

5RFT(15min CAP)

5 Hang Squat Cleans

10 Handstand Push ups or Db Strict Press

40 Dubs or 100 Singles
Coach Tip – Go heavier than normal on the barbell. If you dont do HSPU grab a heavy pair of DBs and strict press them, no push press. lets build strength to eventually get to the desired movement.

Warm-up (No Measure)

Cool Down

Grab a foam roller, lacrosse ball or barbell and mash your quads