Ionic Fitness – CrossFit
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