Ionic CrossFit – CrossFit
Happy birthday Pradnya Gaikwad and Camden Guyette!
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