Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

Metcon (Time)

Partner Metcon 4 rounds each Relay Style(30min CAP)

20 Calories

15 HSPU or DB Shoulder Press

10 Burpee Box Jumps
This Sprint should be just that. With the Relay styke you will get built in rest and thats where you catch your breathe. Fly baby fly and lets increase your aerobic capacity.

Warm-up (No Measure)

Cool Down

Coach led stretches