Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

200m Jog

10/10 KB Shoulder Press

15 Push ups

Push Press (Every 3min x 5, 8 Push Press)

Take a couple minutes and warm up to a heavy 8 reps and use same weight for all 5 sets

Metcon (Time)

3 Rounds For Time(20min CAP)

300m Run

30 Medball Squat Cleans

30 Push ups

30 Wallballs
This light Sprint metcon will test your mental fortitude. all movements are body weight or very light, Use this workout to dial in on your medball clean efficiency. Lets see some score under 15 minutes

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles