Ionic Fitness – CrossFit

Happy Birthday Ken Saksa!

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Warm-up (No Measure)

Warm Up


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

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

Warm-up (No Measure)

Cool Down

Barbell Mash or foam roll