Ionic Fitness – CrossFit

Ugly Sweater Christmas Party This Saturday 730pm At Momentum Brewhouse. Lets Party like rock Stars!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

30 Calories

15 Barbell Good Mornings

Deadlift (4 x 3 @ 80% (Hand Release on Last Rep))

Metcon (Time)

4 Rounds For Time(20min CAP)

600m Run

20 Front Rack DB Lunge(2 DBs)

20 Sit ups
Grind through this one. Positive thoughts and good intentions. Choose a moderate weight on your DBs but you should be able to complete most of the reps in 2 or less sets.

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash