Ionic CrossFit – CrossFit
Happy Birthday Troy Lytell!
Warm-up (No Measure)
Warm Up
600m Jog
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
16 DB Snatch
8 Burpee Box Jump Over
Coach Tip* Short metcons are for sprinting. Try to redline and hold as fast as a pace as you can go. This will prove to better your all around fitness.
Metcon (4 Rounds for reps)
Tabata x 4
Sit ups
Dubs
Goblet squats
Burpees
Coach Tip* Score is total number of reps completed. do 8 intervals of 20/10 at each movement before moving on to the next movement
Warm-up (No Measure)
Cool Down
Foam Roll or Barbell mash