Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
300m Jog
10/10 DB Shoulder Press
10/10 DB Snatch
Metcon (AMRAP – Rounds)
30min Alternating EMOM
Min 1 – 10 HSPU or Db Shoulder press
Min 2 – 8 Burpee Box Jumps
Min 3 – 6 Power Snatch
Min 4 – 50 Dubs or 100 Singles
Min 5 – Rest
Coach Tip* This workout will be a Grinder. Choose modification on HSPU or DB press where you can complete in one or two sets. BBJ are hard for everyone so control your breathe and it should be manageable in under a minute. if so inclined challenge yourself on the weight for the PS but if the other movements are hard then go lighter on the weight for the PS.
Warm-up (No Measure)
Cool Down
take at least 15 minutes and Foam roll, lacrosse ball mash and barbell mash full body to aid in recovery