Ionic Fitness – CrossFit
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