Ionic Fitness – CrossFit

Happy Birthday Tom Barber!

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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