Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
200m Row
10 Push ups
5/5 KB Press
Push Press (5 x 3 @ 85%)
Metcon (AMRAP – Rounds and Reps)
9min AMRAP(TDOME Training)
3 Squats Snatches
9 Wallballs
Coach Tip* Weight on barbell should be moderately light. You should be able to complete all 3 reps unbroken every round. Same goes for wallballs, Pick that ball up and do all 9 reps every time, dont split up the reps.
Warm-up (No Measure)
Cool Down
Coach led stretches