Ionic Fitness – CrossFit
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
6.6.9.9…
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