Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


30 Plate Jumps

10 Medball Cleans

5/5 DB Bent Over Row

Metcon (Weight)

15min Alternating EMOM

Min 1 – 12/9 Cal Row or Bike

Min 2 – 5 Unbroken Squat Cleans

Min 3 – Rest
Coach Tip* With the built in rest try to push yourself and go moderately heavy, however you should still be able to complete all rounds unbroken on the squat cleans. Use the same weight for all rounds, Score is your weight used.

Metcon (AMRAP – Rounds and Reps)


20 Side plank hip drops per side

20 Bicycle per side

20 Deadbugs

Warm-up (No Measure)

Cool Down

Coach led mashing