Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 30 Plate Jumps 10 Medball Cleans 5/5 DB Bent Over RowMetcon (Weight)15min Alternating EMOM Min 1 – 12/9 Cal Row or Bike Min 2 – 5 Unbroken Squat Cleans Min 3 –...
Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 800m jog – Coach led dynamic stretches for runningMetcon (No Measure)Every 90 seconds for 10 rounds 50m SprintCoach Tip* First four runs should be moderate pace. last six runs...
Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 100m row or 50 cal bikeFront Squat (5 x 2 @ 90%)Metcon (AMRAP – Rounds and Reps)10min AMRAP 60 Dubs 20 WallballsCoach Tip* This will be a lunge burner, move so you can finish...
Ionic CrossFit – CrossFitView Public WhiteboardWarm-up (No Measure)Warm Up 3x 200m Run 10 Medball Cleans 10 Medball Thrusters2min ME T2B (AMRAP – Reps)Coach Tip* Complete as many reps as you can in two minutes. Break as needed but dont rest for too long,...
