Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
25 Dubs
10 Jumping Squats
10 KBS
5/5 KB Strict Press
Front Squat (5 x 5 @ 75-80%)
Metcon (AMRAP – Rounds and Reps)
7min AMRAP
7 HSPU
7 Thrusters
7 Power Snatch
Coach Tip* Short amrap means lightening speed. Try and stay away from chalk buckets, water breaks or clock looking. This is meant to be max effort for all 7 minutes. Moderate weight on barbell and efficient HSPUs or DB Strict press. Aim to finish 4+ Rounds
Warm-up (No Measure)
Cool Down
Coach led stretches