1.866.801.9009 info@ionsandc.com

A) weighted step ups 5-3-2-1-1-1 each leg

B) “Helen”
3x
400 m run
21 kb swing 1.5/1 pood
12 pullups

C) 100 4 count flutter kicks

20130408-101107.jpg

Thanks to Colby and Trina for repping CrossFit ION this weekend! You guys did awesome! Also thanks to everyone who came out and supported these guys. It means a lot to me and to Colby and Trina.