Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
50 Dubs/1 min of practice
5/5 DB Shoulder Press
5/5 DB OH Walking Lunge
Metcon (AMRAP – Rounds and Reps)
30min AMRAP
30 Power Snatch
30 Front Squats
30 HSPU
30 Box Jump Overs
300m Run
Coach Tip* You should be able to do 3 sets of 10 on your first round of Power snatches with the weight you choose. Front squats will use the same weight so it will be moderately light. Grab heavy dumbells if you cannot do HSPUs so we can eventually get to the desired movement. Aim to finish 3 Rounds
Warm-up (No Measure)
Cool Down
Coach led stretches