Ionic Fitness – CrossFit
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
2.2.3.3…
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