Ionic Fitness – CrossFit

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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