Ionic Fitness – CrossFit
Happy Birthday Ken Saksa!
Warm-up (No Measure)
Warm Up
2x
400m Jog
20 Sit ups
Metcon (Time)
For Time (7min CAP)
100 Strict Knees to Chest
*Use light DB between your feet if you are feeling froggy
Build
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 Devil Press
10 Renegade Row per arm
10 DB Box Step Overs
300m run
*Same DBs for all movements
Grind
Warm-up (No Measure)
Cool Down
Barbell Mash or foam roll