Ionic CrossFit – CrossFit

Happy birthday Pradnya Gaikwad and Camden Guyette!

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Warm-up (No Measure)

Warm Up

800m Jog

Handstand Walk Skill (No Measure)

Choose One

7×4 Wall Walks

30 Free Standing Kick Ups

5×10 Shoulder Taps

7-10m HS Walks

Obstacle Course

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Overhead Lunges

8 Burpees over bar

10 Overhead Lunges

8 Pull ups
Coach Tip* Lunges should be unbroken every time you pick up the barbell. Relax and move with intention on this long 20 minute AMRAP. Break before you need it but make them small breaks. Aim to finish 6+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches