Ionic Fitness – CrossFit
Happy Birthday Cat Lopez!
Warm-up (No Measure)
Warm Up
500m Row
10 Medball Cleans
10/10 Db Upright Row
Metcon (AMRAP – Reps)
Every 2min x 4 (Rest 2min between rounds)
8 Power Snatch
Max Cal Row or Bike
Rest 5 min
Every 2min x 4 (Rest 2min between rounds)
8 Power Cleans
Max KB Box Step ups(1 KB)
Coach Tip* This Sprint workout should be just that. Every round strive for more reps than the last round. Push yourslef and watch yourself grow. Barbell weight should be unbroken every round
Warm-up (No Measure)
Cool Down
Grab foam roller or barbell to mash sore muscles and aid in recovery