Ionic Fitness – CrossFit
Happy Birthday Kevin Pedersen!
Warm-up (No Measure)
Warm Up
30 Walking Lunges
300m Jog
Front Squat (Every 2min x 5, 3 Front Squats @ 85%)
Take 10mins and Build up to 85% and do all 5 sets at that weight
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
8 Front Rack Lunges
12 Deadlifts
16 Box Jump Overs
*Rest until HR drops 12% or 1 min between
Control your breathe is the name of the game in this one. Tailor weight on barbell so you can do all lunges unbroken but should still be challenging. Deadlifts are at the same weight.
Warm-up (No Measure)
Cool Down
Coach led stretches