Ionic Fitness – CrossFit
Happy Birthday Tom Barber!
Warm-up (No Measure)
Warm Up
400m Jog
20 Air Squats
Front Squat ( Every 2min x 6, 4 Front Squats @ 80%)
Take 10 minutes and Build up to 80% and then do all 6 sets at that weight
Metcon (AMRAP – Rounds)
Every 6min x 4
400m Run
20 Front Rack Lunges
20 KBS
This Sprint style metcon is leg intensive. Go light on your barbell so you arent walking like a baby Giraffe tomorrow. Go heavier on the KB so you need to break them up in 2 sets
Warm-up (No Measure)
Cool Down
Foam roll or barbell mash sore muscles