Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


25 Walking calf raises

5/5 KB High pulls

5/5 KB Shoulder Press

Push Press (5 x 2 @ 90%)

Metcon (Time)

For Time(15min)


Power Snatch

*35 Dubs in between rounds
Coach Tip* Choose barbell weight based off of completing your first set of 10 reps unbroken. If you are learning dubs, take 40 seconds per round and work on dubs instead of 70 singles. If your new and dont have dubs at all then do 70 singles

Warm-up (No Measure)

Cool Down

Coach led stretches