Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

200m Run

10 Push ups

10 Inch Worms

200m Run

Bench Press (Every 2min x 10 Rounds Build to a heavy 4 reps)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Pull ups

10 Calories Row/Bike/Ski

10 Front Rack Lunges

10 Burpees
Coach Tip* In this Sprint Workout you should tailor your weights on the barbell so you can finish all rounds unbroken, same goes for pull up modifications. Aim to Finish 4+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches