Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

1000m Jog

Metcon (AMRAP – Reps)

8min Ascending AMRAP

2 Wallballs

2 Power Snatch…
Coach Tip* Light on the barbell and breathe each rep on the wallballs and you will get into the round or 14+

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

16 KB step ups

40 Dubs

8 Handstand push ups

40 Dubs
Coach Tip* Go Heavier on the step ups and build some strength in those step ups. If you are learning dubs take 1 minute each time to practice dubs, if you are new to them then do 100 singles

Warm-up (No Measure)

Cool Down

Coach led stretches