Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

40 Calf raises

40 Toe Touches

40 Cossack Lunges

Metcon (No Measure)

12min EMOM

100m Shuttle Run

– Start at 50m, run to 100m and back to 50m

Metcon (AMRAP – Rounds and Reps)

6min AMRAP x 2 (6min rest between)

10 Front Rack Lunges

10 HSPU or DB Shoulder Press

20 Wallballs

– Start where you left off, Score is total rounds and reps completed

Warm-up (No Measure)

Cool Down

Coach led stretches