Ionic Fitness – CrossFit
Happy Birthday Leanne Flama and Kelly Bowers!
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