Ionic Fitness – CrossFit

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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 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