Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

150 Dubs or 5min of practice

Bench Press (Every 2min x 5, 5 Bench Press at 75+%)

Take 10 minutes to Build up to 75+% ad then use same weight for all sets

Metcon (Time)

4 Rounds For Time(20min CAP)

21 Calories

12 Deadlifts(No dumping, morning classes included)

21 Box Jumps
Tailor this Grind style metcon so you can complete first round of DLs unbroken but then have to break up the reps in 2 sets in the last few rounds. NO DUMPING ON LAST REP PLEASE

Warm-up (No Measure)

Cool Down

Coach led stretches