Ionic Fitness – CrossFit

Happy Birthday Chris Godfrey!

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Warm-up (No Measure)

Warm Up

50 Dubs or 100 Singles

20 Push ups

Bench Press ( Every 2:30 x 4, 6 Bench Press)

Take 10minutes and warm up to about 70-75% and do all sets at same weight

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

8 Pull ups

30 Push ups

8 Calories

30 Wall balls

8 Deadlifts
With 5 different movements in todays workout be mindful of your transitions, they can eat up a lot of time. Use a heavy barbell today and Grind through this long one. Aim to complete 4+ rounds

Warm-up (No Measure)

Cool Down

Grab a foam roller or lacrosse ball and mash your sore muscles