Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
2x
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