Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
400m Jog
10 Scap Pull ups
10 Push ups
20 Air Squats
400m jog
Metcon (AMRAP – Rounds)
For as long as possible EMOM
5 Pull ups
10 Push ups
15 Air Squats
Coach Tip* With this all body weight movement test you should Sprint though each round but your heart rate should stay relatively low. Goal is to finsih 15+ Rounds
Warm-up (No Measure)
Cool Down
Foam roll or barbell mash sore muscles