Ionic Fitness – CrossFit

Happy Birthday Kelly Stakely!

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Warm-up (No Measure)

Warm Up

400m Jog

10/10 Db Shoulder Press

400 Run

Push Press (5min EMOM, 1 Push Press 90+% )

or Every 2 minutes 5 reps at 75%

Metcon (Time)

5RFT(18min CAP)

12 DB Hang Split Snatches

8 T2B

12 Box Jump Overs

8 T2B
Coach Tip* This Grind workout will be core intensive. With a new movement try a little lighter weight to practice before choosing workout weight. Choose one foot to go forward every rep but alternate arms ever rep.

Warm-up (No Measure)

Cool Down

Coach led stretches