Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
30 Cal row/bike/ski
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
10 Clean and Jerk
20 Wallballs
10 STOH
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