Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
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