Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

Metcon (Time)

21-15-9-15-21(25min CAP)


KB Goblet Squats

*400m Run after each round
This Grinder will help you recover from this weeks workouts. Challenge yourself to pick it up a little on your pace while running. Moerate KB will be plenty with all the reps we have today

Plank holds (Plank Holds 60/30 for 5 rounds)

Warm-up (No Measure)

Cool Down

Coach led stretches