Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Push ups

250m Row

20 Push ups

Bench Press (Every 2 min x 5 Build to a heavy 5 reps)

Metcon (Time)

3RFT(15min CAP)

50 Air Squats

15/10 Strict Pull ups

10 Hang Power Snatch
Coach Tip* a good amount of air squats will slow down the pther movements. treat this as a grind workout but push the envelope and sprint some parts that you can.

Warm-up (No Measure)

Cool Down

Foam roll and barbell mash sore muscles