Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up


200m Row

20 Squats

20 Sit ups

Back Squat (4 x 2 @ 85%)

Metcon (AMRAP – Rounds)

8min EMOM

10 Toes 2 Bar
Score is total rounds completed unbroken

Metcon (Time)

For Time(10min CAP)

40 Wallballs

20 Burpee Box Jump Over

40 Front Rack Lunges
Coach Tip* This is meant to be a sprint. Try and finish the wall balls in max 2 sets, steady pace on the BBJO and make sure the weight on the lunges is a moderate weight that you can do in 3 maybe 4 sets

Warm-up (No Measure)

Cool Down

Barbell Mash Quads