Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
400m Row
10 Barbell Good mornings
400m row
Hand Release Deadlift (1 Rep Max HR Deadlift or 4×6 @ 75%)
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 DB Clusters
10 Burpee Box Jumps
10 Cal Row/Bike
10 HSPU or DB Shoulder Press
Coach Tip* This 20min Grinder has a relatively new movement. Moderate to heavy weight on DBs for the clusters, high Burpee Box Jumps and Strict HSPU are encouraged. Aim to finish 5+ Rounds
Warm-up (No Measure)
Cool Down
Coach led stretches