8.1.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

400m Jog

10/10 KB Press

10/10 KB Deadlift

Metcon (AMRAP – Rounds)

30min Alt. EMOM

Min 1 – 15/12 Cal Row/Bike

Min 2 – 15 DB STOH

Min 3&4 – 400m run

Min 5 – Rest
Grind

Warm-up (No Measure)

Cool Down

Foam Roll or Barbell Mash