Ionic Fitness – CrossFit
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