Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up


25 Dubs or 50 Singles

10 Medball Cleans

10 Medball Push press

Metcon (Time)

For Time(20min)

30 Squat Clean And Jerks

*100m Run every time you let go of the bar
Coach Tip* Hold on to the bar to BUILD strength in barbell cycling. With a 20 minute time cap, make the weight challenging. Aim to finish around the 15 minute mark.

Warm-up (No Measure)

5min EMOM 40/20

6 inch holds
Lay down on your back and hold heels 6 inches off the ground with legs extended

Warm-up (No Measure)

Cool Down

Coach led stretches