Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

800m Row

Metcon (AMRAP – Rounds)

12min EMOM

100m Shuttle Sprints
Coach Tip* Start at 50m, run to 100m and back to 50m. First 4 should be moderate pace, middle 4 should be sprints, last four should be moderate pace.

Metcon (Time)

4 Rounds For Time(12min CAP)


10 Front Squats

50 Dubs
Coach Tip* Use Dbs for modification for HSPU and make as heavy as possible so we can build strength to get to the wall, Front squats should be completed in max 2 sets. If you dont have dubs take 1 minute and work on dubs every round.

Warm-up (No Measure)

Cool Down

Coach led stretch