Ionic Fitness – CrossFit
Happy Birthday Chris Godfrey!
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