Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Miin 1 – 10 cal row or bike

Min 2 – 5 Push press

Min 3 – 10 Front Squats

Min 4 – 5 Strict Pull ups

Min 5 – Rest
Coach Tip* This is a Build Workout. Same weight on Barbell for both movements and it should be heavier than a metcon weight for Push press. Do modification on strict pullups to where its challeneging to complete all 5 reps unbroken