Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
800m Jog
25 Air Squats
Front Squat (5min EMOM 1 rep @ 90+%)
or Every 2 minutes 5 Reps @ 75%
Metcon (Time)
2RFT(20min CAP)
800m Run
20 STOH
20 Pull ups
20 Front Rack Lunges
Coach Tip* This is a Grind workout but i want you to go heavy on the barbell and on your modification of the pull up. Make it hard so you have to break up your 20 reps in 2 or 3 sets.
Warm-up (No Measure)
Cool Down
Coach led stretches