Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m Jog

10 Barbell Shoulder Press

400m Jog

Push Press (Every 2min x 5 Build to a heavy 5 reps)

Metcon (AMRAP – Rounds)

Every 3 min x 5

12 Handstand Push ups or Db Shoulder Press

35 Dubs or 70 Singles

9 Power Cleans
Coach Tip* This SPRINT workout should be just that. Unbroken is the goal for every round for every movement.

Warm-up (No Measure)

Cool Down

Coach led stretches