Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
400m Row
10 Medball Cleans
10 KBS
Metcon (Time)
For Time(25min CAP)
800m Run
60 DB Snatch
40 T2B
20 Deadlifts
10 Power Cleans
20 Deadlifts
40 T2B
60 DB Snatch
800m Run
Grind Baby Grind. All weights should be moderate so you can move them efficiently. T2B Gymnastics should be completed in no more than 6 sets. Have fun!
Metcon (AMRAP – Rounds and Reps)
4min ABRAP
30 Deadbugs
60 Flutter Kicks
30 Situps
Warm-up (No Measure)
Cool Down
Grab a foam roller or barbell and mash your sore muscles