Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up


400m Run

10/10 DB Shoulder Press

10 Push ups

Push Press (Build to a heavy 2 reps)

10min EMOM

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Thrusters

10 Pull ups

10 Sumo Deadlift Highpull

10 Box Jumps
Coach Tip* Steady pace on this GRIND workout will prove to be successful. Move efficient to save your energy. Save some in the take to go fastest in the last 5 minutes of the workout. Don’t forget to have fun

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash