Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
800m Jog
10 V ups
10 Push ups
Metcon (AMRAP – Rounds)
30min Alternating EMOM
Min 1 – 15/12 Cal row or bike
Min 2 – 10 Toes 2 Bar
Min 3 – 15 Wall balls
Min 4 – 10 DB Snatch
Min 5 – Rest
Coach Tip* This 30 minute Grind workout should be paced. Choose modifications and weights based off finishing all reps in about 35 seconds(excluding calories, that should take most of the minute)
Warm-up (No Measure)
Cool Down
Coach led stretches