Ionic Fitness – CrossFit

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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