Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

25 Cal Bike or 600m Jog


10 Air Squats

10 PVC Power Snatches

Back Squat (5 x 4 @ 80-85%)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

25 Wallballs

10 Power Snatch
Coach TIp* The short metcons are always the most fun. Try and push your Heart Rate limits and sustain a high heart rate for all 10 minutes. Efficient on the medball and clean crisp power snatches will prove to be most effective. Aim for 4+ Rounds

Warm-up (No Measure)

Cool Down

Coach Led Stretches