Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
2x
200m jog
20 walking lunges
10 sit ups
Front Squat (5 x 5 @ 75%)
1-Mile Run (Time)
Max Effort 1-Mile Run
15min CAP if you dont run row 2000 meters for time
Metcon (AMRAP – Rounds and Reps)
4min ABRAP
20 Crunches
40 Flutter kicks
Warm-up (No Measure)
Cool Down
Coach led stretches