Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
200m Run
10 Medball Cleans
10 Medball Thrusters
2min 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, get back up and build a stronger midline
Metcon (Weight)
Every 5min For 5x
10 Hang Cleans
8 Front Squats
6 Thrusters
4 STOH
200m Run
Coach Tip* Complete all rounds unbroken. Choose your weight based off of completing all five rounds unbroken. You should have about 2 minutes of rest after each round is complete before the next one will start.
Warm-up (No Measure)
Cool Down
Take a barbell, lacrosse ball or foam roller and mash sore muscles.