Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
25 Dubs
20 Lunges
Back Squat (Find 1 Rep Max)
Coach Tip* If you dont want to find a 1RM find a heavy 5 reps and do 5×5
Metcon (AMRAP – Reps)
2min AMRAP x3(2min rest between)
10 Front Squats
Max Cal row/Bike
Rest 5min
2min AMRAP x3(2min rest between)
10 Hang Power Cleans
Max KB Step ups
Coach Tip* Score is total cal row/bike + total step ups. Barbell reps should be unbroken and fast to maximise time for Max Reps
Warm-up (No Measure)
Cool Down
Coach led stretches