Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
50 Dubs or 100 Singles
20 Medball Cleans
Power Clean (3 Rep Max Touch N Go or 4×6 Touch N Go)
Take 20 minutes and Build to a heavy 3 rep max or 4 sets of 6 touch n go reps
Metcon (Time)
4RFT(20min CAP)
21 Box Jump Overs
15 Overhead Squats or Front Squats
9 Burpees over bar
*Rest until HR drops 12% or 1 min
Coach Tip* With built in rest this is meant to be a Sprint style workout. Fly though the rounds quick and learn to train your heart muscle and you will find your capacity to do more will be much greater. You should be able to do all squats unbroken, every round
Warm-up (No Measure)
Cool Down
Grab a foam roller or barbell and mash your sore muscles