Ionic Fitness – CrossFit
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