Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

200m Sprints x 4 (4 Rounds for time)

Every 3min x 4, 200m Sprint
Score is time for each round. Score this, we will do this again!

Metcon (Time)

21-15-9(15min CAP)

Sumo Deadlift Highpull with KB


KB Goblet Squat
Grab the heaviest KB you can find.

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash sore muscles