Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
800m Jog
Metcon (AMRAP – Rounds)
30min Alt EMOM
Min 1 – 20 Wallballs
Min 2 – 15 Push ups
Min 3 – 10 Back Squats
Min 4 – 5 Strict Chin Ups
Min 5 – Rest
Coach Tip* Any workout over 20 minutes is a Grinder. Moderate weight on your barbell for the back squats as you will have to clean it from the ground every set.
Warm-up (No Measure)
Cool Down
Coach led stretches