Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up


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