Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


10 cal bike or row


5 Situps

Metcon (AMRAP – Rounds)

Every 5min for 6x

7 Clusters

10 T2B

10 OHS

200m Run
Coach Tip* Choose weight that you can finish the clusters and OHS unbroken for a couple rounds but then in no more than 2 sets. T2B modification should be unbroken every round. Get better at cycling this movement and modify if necessary. Goal is to finish all rounds in under 4 minutes

Warm-up (No Measure)

Cool Down

Coach led stretches