Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
200m row
15 push ups
15 sit ups
Metcon (AMRAP – Reps)
30min Alternating EMOM
Minute 1 – 15/10 Cal row/bike
Minute 2 – 15/10 Push ups
Minute 3 – 10 Toes 2 bar
Minute 4 – 10 Power Clean
Minute 5 – Max Effort Burpees
* Score is total burpees completed
Coach Tip – Minute 1-4 is meant to use up energy and taake breathe away, dont let it by focusing on your breathing and moving a barbell that is light and easy for you to complete 10 PC unbroken.
Warm-up (No Measure)
Cool Down
Mash yo self