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.
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