Ionic Fitness – CrossFit

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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