Ionic Fitness – CrossFit

Happy Birthday Cat Lopez!

View Public Whiteboard

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