Ionic CrossFit – CrossFit
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 HSPU
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