Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

25 Push Ups

400m Jog

Bench Press (Every 2min x 5, 5 Bench Press @ 75%)

Metcon (Time)

For Time(18min CAP)

15 Thrusters

15 Devil Press

30 DB Box Step Ups(2 DBs)

30 DB Snatch(1 DB)

15 Devil Press

15 Thrusters
Grind through this little chipper. Challenege yourself to continue to keep moving and control your breathe. Make weight on barbell challenging so you have to break the thrusters in 2 sets. Same weight for DBs on all three DB movements.

Warm-up (No Measure)

Cool Down

Coach led strethces