Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
400m Row
20 Push ups
20 Scorpions
Bench Press (1 Rep Max or 4×6 @ 75%)
Take 20 minutes and Build to a heavy 1 Rep Max or 4 sets of 6 reps at 75%
Metcon (Time)
3RFT(20min CAP)
400m Run or 500m Row
18 Thrusters
18 Toes 2 Bar
18 HSPU or DB Shoulder Press
Coach Tip* 20 minute cap so this is definitely a Grind workout. Find a moderate weight for your barbell and be as efficient as possible in the gymnastics. if you are doing DB Press your weight should be moderate and you should need to break them up in 2 sets
Warm-up (No Measure)
Cool Down
Coach led stretches