Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Back Squat (Every 2min x 10, Build to a heavy 2 reps)

Metcon (Time)


Strict Pull ups

DB Box Step Overs(2DBs)

Devil Press
Coach Tip* This Sprint style workout will feel like a grind workout because one can only go so fast on all the movements. Challeneg yourself on all three movements by making them heavier than usual

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash