Ionic Fitness – CrossFit

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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