Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m Jog

20 RDLs

Deadlift (Every 2min x 5, 5 Deadlifts)

Metcon (AMRAP – Reps)

8min Ascending AMRAP

3 Over Head Squats or Front Squats

3 Pull ups…
Moderate weight on your barbell, you should be able to do 10 reps unbroken. Choose modification on pullups where you can do a set of 10 reps unbroken. Aim to get into round of 15+

Warm-up (No Measure)

Cool Down

Mash sore muscles