Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m row

25 Push ups

Bench Press ( Every 2min x 5, 3 Bench Press @ 85%)

Metcon (Time)

4 Rounds For Time(20min CAP)

10 HSPU or DB Shoulder Press

15 Clean and Jerks

20 Front Rack Reverse Lunges

25 Pull ups
Same weight on barbell for both movements. Make weight challenging to complete lunges in 2 sets. Pull up modifications should be done in 2-4 sets

Warm-up (No Measure)

Cool Down

grab a foam roller or barbell and mash sore muscles