Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

20 Air Squats

Back Squat (Every 2min x 5, 5 Back Squats at 75+%(Costa))

Take 10 minutes and Build up to 75+% Use same weight for all 5 sets of 5 reps

Metcon (AMRAP – Reps)

10min Ascending AMRAP

1 DB Squat Clean(2 DBs)

1 HSPU or DB Press…
Tailor this Sprint metcon so you can do just that…SPRINT. One should be able to do a set of 8 unbroken squat cleans at weight chosen for metcon. Minimize your transition time by not getting water or using sweat towel to dry your face lol. There will be plenty of time after class for that.Aim to get to 8+ Rounds

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash hamstrings and glutes