Ionic Fitness – CrossFit

Happy Birthday Leanne Flama and Kelly Bowers!

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Warm-up (No Measure)

Warm Up

30 Calories

Single Leg RDL With Barbell (Single Leg KB RDL 4×8/leg)

Take 10 minutes and warm up to a heavy weight and then perform all sets with same weight

Metcon (Time)

5 Rounds For Time(15min CAP)

15 Wallballs

15 Deadlifts(No dropping)
Tailor this Sprint metcon so you have to break up the Deadlifts in 2 sets. Challenge yourself to go unbroken on the wall balls every round

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash your sore legs