Ionic Fitness – CrossFit

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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