Ionic CrossFit – CrossFit

Happy Birthday Troy Lytell!

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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


Goblet squats

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