Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
3x
200m Jog
10 Barbell OHS
10 Barbell Press
Metcon (Time)
15-12-9(15min)
Snatch
Handstand Pushup or DB Shoulder Press
Coach Tip* Treat this workout as a Build format. Try and push your limits on one or both movements. Full Squats as long as you can do them safely, do power if working on mobility or form. Heavy DBs or Strict HSPU is encouraged!
Metcon (AMRAP – Rounds)
Plank Holds(Weighted if accessible)
90/30 x 5 rounds
Coach Tip* hold bodyweight plank if challenging for 90 seconds. Add weight if you can
Warm-up (No Measure)
Cool Down
Coach led stretches