Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

30 Walking Calf Raise

300m row

Metcon (No Measure)

12min EMOM

50m Sprint

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

6 Power Snatch

9 Pull ups

12 Box Jumps

400m Run
Coach Tip* This GRIND workout i want you to sprint the first round. Go unbroken on everything and run fast, to speed up your HR. This will be beneficial to see how you respond to a long workout with an elevated HR from the start. Make this challenging and the results will show. Aim for 5 rounds

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash Hamstrings and Lats