Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (Time)

6 Rounds For Time(20min CAP)

9 Burpees

9 Box Jumps

9 Pull ups

9 Thrusters

9 Toes 2 bar
Tailor this Grind so you can go unbroken on Thrusters. Try and minimize your transistion time. If you let it, your transsitions will eat up a lot of time

Metcon (AMRAP – Rounds and Reps)

4min ABRAP

30 Bicycle

30 Flutter

30 Crunches

Warm-up (No Measure)

Cool Down

Coach led stretches