Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

50 Dubs or 100 Singles

10 Barbell Good Mornings

Deadlift (Every 2min x 6, 4 Deadlifts @ 80%)

Take 10mins to Build up to 80% and do all 6 sets at that weight

Metcon (Time)

For Time(12min CAP)



Toes 2 Bar
This short and sweet Sprint should be just that. Aim to go unbroken on all reps in this one and finish fast. The faster you finish the longer your body burns calories after the workout. This is the intensity part of daily caloric burn.

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles