Ionic Fitness – CrossFit
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