Ionic Fitness – CrossFit

Happy Birthday Billy D’Ausillo and Carrie Alfonso!
Ugly Sweater Christmas Party this Saturday 730pm at Momentum Brewhouse

View Public Whiteboard

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