Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


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