Ionic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up


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