Ionic Fitness – CrossFit

Happy Birthday Coach Josh!
This week we will have the open workout programmed only on Saturday at 9am. Please come then to our community Open Workout. If you cannot make it Saturday we will do our best to judge you on Friday or Monday at 7am.

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Warm-up (No Measure)

Warm Up

400m Jog’

10 Push ups

10 Sit ups

400m Row

Metcon (AMRAP – Rounds)

30min Alt EMOM

Min 1 – 12 Hang Power Cleans

Min 2 – 12 Front Rack Reverse Lunges

Min 3 – 24 Wallballs

Min 4 – 6 Strict Pullups

Min 5 – Rest
Coach Tip* Long EMOM makes this a Grind style Metcon. Same Weight on Barbell for both mvmnts Try and go unbroken for as many rounds as possible on the wallballs and strict pull ups.

Warm-up (No Measure)

Cool Down

Coach led stretches