Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
30 Medball Hang Squat Cleans
Hang Clean (3 Reps every 1:30 x 7)
Build to a heavy 3 reps. Hang Squat Cleans
Metcon (Time)
7RFT(20min CAP)
7 Pullups
7 Devil Press
7 Cal
7 Box Jumps
Coach Tip* This Grind style workout should be light and fast on all movements beside the devil press. Push yourself to move heavier DBs
Warm-up (No Measure)
Cool Down
Foam roll or barbell mash Quads