Ionic CrossFit – CrossFit

Happy Birthday Stephanie Warson!

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Warm-up (No Measure)

Warm Up


200m jog

10 wallballs

20 Scap pullups

Back Squat (4×3 @ 80%)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Back Rack Lunges

10 Pull ups

10 Burpees over bar
Coach tip – Aim to finish 4+ rounds. Moderate weight on the barbell(please dont dump the barbell off your back)Make modification on pull ups so it takes you two sets to complete the first round of 10. Grind baby grind on the burpees.

Warm-up (No Measure)

Cool Down

Coach led stretches