Ionic Fitness – CrossFit

Free Yoga class this Sunday 10am

View Public Whiteboard

Warm-up (No Measure)

Warm Up

600m Run

20 Air Squats

20 Walking Lunges

Back Squat (Every 90 Seconds x 10Build to a heavy 2 reps)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP x 2(4min Rest Between)

10 Over Head Squat or Front Squat

10 T2B

10 Push ups
Coach Tip* This Sprint workout is all about speed. All reps should be unbroken for the first half then hang on for as many as possible in the second half. Start where you left off and aim to finish 5 rounds in first half and 4 in second half

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash sore muscles