Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

10 Barbell RDL

10 Medball Squats

10 Medball Push Press

Metcon (Time)

For Time(28min CAP)

30 Power Cleans

60 Wallballs

800m Run

60 Wallballs

30 Power Cleans
Coach Tip* Yesterday we got heavy with the PC so today we go lighter. This Grinding chipper will be easier for those who can move the barbell and medball efficiently. Try not to move quickly just aim to move well and that will prove to be qucik

Warm-up (No Measure)

7min ABRAP

10 Tea Pots per side

30 Mt. Climbers

10 Medball Pass throughs

30 Flutter Kicks
Medball Pass through(Vup with medball in hands then transfer ball to feet and then back to hands every other rep)

Warm-up (No Measure)

Cool Down

Coach led stretches