Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
3x
35 Dubs or 50 Singles
10 Medball Push press
10 Medball OH Lunges
Metcon (AMRAP – Rounds)
Every 6min x 5
400m Run or Row/ Bike 25 Cal
25 Wallballs
10 Front Rack Lunges
Coach Tip* Aim to finish each round in under 4 minutes to give yourself 2 minutes of rest each round. While resting breathe deeply to lower Hear rate. Try to complete all wallballs unbroken and weight on lunges should be moderate
Warm-up (No Measure)
Cool Down
Foam roll or barbell mash sore muscles to aid in recovery