Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


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 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