Ionic CrossFit – CrossFit
Happy Birthday Stephanie Warson!
Warm-up (No Measure)
Warm Up
2x
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