Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
Dubs Practice
Front Squat (2RM Then 90% of 2RM for 2×3)
Record 2RM
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
10 Box Jumps
10 Cal row/Bike
10 Wallballs
10 Burpees
Coach Tip* Light Body Weight movements aim to score 5+ rounds completed
Warm-up (No Measure)
Cool Down
Cow Face, Scorpion, Couch Stretch