Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up


10 Cal

10 Push ups

10 Sit ups

Bench Press (Build to a heavy 4 reps every 2 min x 6)

Metcon (Time)

5 Rounds For Time(15min)

7 Power Snatch

7 Pull ups


7 Burpees Over Bar
Coach Tip* This upper body Grinder is going to be a fun one!! Tailor your movements so you can go unbroken on the first round. With a short time cap you have to push yourself to finish this workout in the time cap.

Warm-up (No Measure)

Cool Down

Coach led stretches