Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
200m Run
10 Medball cleans
10 Hollow rocks
Metcon (AMRAP – Rounds)
Every 10 minutes for 30 minutes
40 Wallballs
30 Cal row
20 T2B
10 Power Snatch
Coach Tip* Try and complete wallballs in three sets or less. Move well on the rower and attempt to finish the T2B in 2 sets. Move a lighter barbell and attempt to finish Snatches in 2 sets or less. Aim to finish in under 7 minutes to give yourself rest before the next round
Warm-up (No Measure)
Cool Down
Coach led stretches