Ionic Fitness – CrossFit
Happy Halloween!
Warm-up (No Measure)
Warm Up
800m Row
Single Leg RDL With Barbell (5 x 5/leg)
Find a weight to move for all sets and reps
Metcon (Time)
4RFT(20min CAP)
15 HSPU or Db Shoulder Press
12 Cal
9 Power Snatch
6 Burpee Box Jumps
*rest until Hr drops 12% or 1 min
Coach Tip* You know when there is built in rest that we want you to Sprint this workout. Goal would be to finish each round in under 3:30 minutes
Warm-up (No Measure)
Cool Down
Mash Hamstrings with barbell on rig