Ionic Fitness – CrossFit

Happy Birthday Leslie Spurr!

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Warm-up (No Measure)

Warm UP

400m Jog

40 Air Squats

Back Squat (EOMOM x 10min x 3 Reps (85%))

Weight should be the same for all 5 set of 3

Metcon (Time)


Dubs or 100-80-60-40-20 Singles

Coach Tip* This Sprint workout is going to push your grip and shoulder stamina. Choose a weight on the KB that you can do the first 50 reps in 3 sets or less.

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscels