Ionic Fitness – CrossFit
Happy Birthday Billy D’Ausillo and Carrie Alfonso!
Ugly Sweater Christmas Party this Saturday 730pm at Momentum Brewhouse
Warm-up (No Measure)
Warm Up
400m Row
25 Air Squats
Back Squat ( Every 90 seconds x 4, 3 Back Squats at 80%)
Take 10min and Build to 80% and then do 4×3 at 80%
Metcon (Time)
3 Rounds For Time(18min CAP)
10 Front Squats
12 Pull ups
15 Devil Press
18 Calories
This Sprint metcon should have a heavier barbell for the Squats but a moderate weight on the DBs for the Devil Press. Choose a modification for the Pull ups so you have to brek them up in a couple sets and pick a machine you normally dont use to get your calories today! Have fun
Warm-up (No Measure)
Cool Down
Coach led stretches