Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
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)
5min AMBRAP
20 Side plank hip drops per side
20 Bicycle per side
20 Deadbugs
Warm-up (No Measure)
Cool Down
Coach led mashing