Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

500m Jog

20 Walking Lunges

Front Squat (Every 2min x 6, 4 Front Squats)

Take 10mins and warm up to a heavy 4 reps and do all sets at same weight.(That means you too Eric, Ken and Costa)

Metcon (Time)

27-21-15-9(12min CAP)

Power Snatch

* 50 Dubs or 100 Singles between rounds
Power Snatch should be moderate to light. You should be able to do all 27 reps in 3 sets or less.

Warm-up (No Measure)

Cool Down

Barbell, foam roll or lacrosse ball smash sore muscles