Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
500m Jog
2x
10 Medball clean
10 wallballs
Metcon (Weight)
5 Complex
3 Clusters + 2 Thrusters + 1 Jerk
Coach Tip* Build to a weight and use the sme weight for all 5 complexes.
Metcon (AMRAP – Reps)
In 3 minutes complete
25/18 Cal Row
Max Effort Burpees over rower
– Rest 2 minuts –
In 3 minutes
25 Thrusters
Max Effort Bar Facing Burpees over bar
– Rest 2 minutes –
In 3 minutes
25 Pullups
Max effort Lateral Burpees over bar
Coach Tip* Score is total number of burpees completed. Thrusters should be light weight and completed in no more than 2 sets. With built in rest we should be flying for all 3 minutes of work each round
Warm-up (No Measure)
Cool Down
Coach Led Stretches