Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
400m Row
20 Walking Lunges
Front Rack Lunge (6 reps every 90sec x 10 )
Coach Tip* Build to a moderately heavy weight, should be heavier than you would use in a metcon. Then use same weight for all 10 rounds
Metcon (Time)
5 Rounds For Time(20min CAP)
400m Run
10 HR Deadlifts
15 Sit Ups
Coach Tip* Tailor this midline intensive metcon so you can do all HR Deadlifts unbroken. This Grind style metcon will feel like a sprint because of the lighter barbell and body weight mvments. You should be able to get the heart rate up high and keep it there for the entirety of this metcon. PURSUE YOUR LEGEND!
Warm-up (No Measure)
Cool Down
Barbell mash or foam roll your legs