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