Ionic Fitness – CrossFit
Happy Birthday Leslie Spurr!
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)
50-40-30-20-10(12min)
Dubs or 100-80-60-40-20 Singles
KBS
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