Ionic Fitness – CrossFit
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
Sprint
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
Sprint
Warm-up (No Measure)
Cool Down
Coach led stretches