Ionic Fitness – CrossFit

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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