Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

30 Cal row/bike/ski

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

10 Clean and Jerk

20 Wallballs


20 Back Squats

10 HR Deadlifts

600m Run
Coach Tip* This long Grind workout will have one barbell for all movements. Weight should be moderate and able to move through 4 rounds

Warm-up (No Measure)

Cool Down

Coach led stretches