Ionic Fitness – CrossFit
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
Burpees
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