Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


35 Dubs or 1 minute or practice

10 Hollow Rocks

15 Squats

Metcon (AMRAP – Rounds)

7min EMOM

10 Toes 2 Bar
Coach Tip* Modify movement to your abilities of completing all 10 reps unbroken every round

Metcon (Weight)

Every 3min for 6x

10 Sumo deadlift highpulls

10 Front Squats
Coach Tip* Scoring is based off of your weight. Push yourself to go heavier than normal but still be able to finish all reps in under the time for each round

Warm-up (No Measure)

Cool Down

Coach led stretches