Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
1000m Jog
Metcon (AMRAP – Reps)
8min Ascending AMRAP
2 Wallballs
2 Power Snatch
4.4.6.6…
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