Ionic Fitness – CrossFit
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