Ionic Fitness – CrossFit

Happy Birthday Josh Bridge!

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Warm-up (No Measure)

Warm Up


25 Dubs or 50 Singles

20 Jumping Lunges

Back Squat (5 min EMOM)

Do all 5 x 1 @ 90+%


Every 2 min x 5

5 x 5 @ 75%

Coach will set clock for 10 minutes and you do the heavy lifting or moderate based on your specific goals

Metcon (Time)

5 Rounds For Time(20min CAP)

40 Dubs or 80 Singles

15 KB Deadlifts(2KBs)

15 Push ups
Coach Tip* This is a Shorter Grind workout and should be treated as one. Move as fast as your grip and shoulder will allow you. When holding onto KBs grab the bent part of the handle to help with your grip.

Warm-up (No Measure)

Cool Down

Coach led stretches