Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


35 Dubs or 1 minute of practice

10 Barbell shoulder press

10 Medball cleans

Push Press (Build to a 1 Rep Max)

If you have no desire to find a 1 rep max do 4 x 3 reps

Metcon (AMRAP – Rounds)

20min Alternating EMOM

Minute 1 – 6 Power Cleans

Minute 2 – 20/15 Push ups

Minute 3 – 6 Thrusters

Minute 4 – Rest
Caoch Tip* This is a push up intesive wokrout, dont be fooled. Choose a moderate weight on the barbell as your arms will get tired from all the push ups.

Warm-up (No Measure)

Cool Down

Grab a foam roller, lacrosse ball or barbell and mash your traps, lats and triceps