Ionic Fitness – CrossFit

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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