Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Row

Metcon (Time)

Partner 8 Rounds(4 Each)(Relay Style)(20min CAP)

10 Toes 2 Bar

7 Front Squats

7 Push Press

7 Thrusters

10 Toes 2 Bar
Coach Tip* Relay Style Hints at this will be a SPRINT workout. Same Wight on barbell for all movements. Move fast and breathe deep while partner is moving. Enjoy!

Metcon (AMRAP – Rounds)


Hollow Holds

Warm-up (No Measure)

Cool Down

Coach led stretches