Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


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 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