Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
25 cal row or bike
10/10 DB Upright row
10/10 Db Shoulder press
Metcon (AMRAP – Reps)
Every 2min for 4 rounds
10 Thrusters
Max Calories on rower or bike
– Rest 2 min between rounds
5min rest between stations
Every 2min for 4 rounds
10 Power Snatch
Max Box Jumps
– Rest 2 min between rounds
Coach tip – Score is calories and box jumps combined. Same weight on the barbell for both mvmnts. You should be able to complete all 10 reps unbroken
Warm-up (No Measure)
Cool Down
Coach led stretches