Ionic Fitness – CrossFit
Happy Birthday Kelly Stakely!
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