Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm UP
20 DB Snatch
20 Sit ups
20 DB Snatch
Power Snatch (Every 2 min x 7 Rounds Build to a heavy 5 TNG )
Metcon (Time)
4 Rounds For Time(20min CAP)
15 Push Press
15 Burpees Over Bar
15 Pull Ups
45 Dubs or 90 Singles
*Rest until HR drops 12% or 1 min
Coach Tip* Sprint workouts are great for building heart strength. The one with the strongest hearts will be able to move quickly though the reps and recover quickly while resting. This should be a goal for everyone. Quick recovery is the sign of a strong and healthy heart.
Warm-up (No Measure)
Cool Down
Coach led stretches