Ionic CrossFit – CrossFit

Happy Birthday Teri Thomas!

View Public Whiteboard

Warm-up (No Measure)

Warm Up


200m Jog

10 Lunges per leg

10 Scap Pull ups

Front Squat (5 x 5 @ 75-80%)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

6 Pull ups

7 Hang Power Cleans

8 Burpees

9 Thrusters
Coach Tip* Have fun and attempt a heavier than normal barbell for the barbell movements. Aim to hit 4+ rounds. Or go lighter on the barbell and aim to finish 7+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches