Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up


200m Row

10/10 DB Shoulder press

Push Press (2 reps every 90sec x 10)

Build to a heavy 2 reps and stay at same weight for all sets

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

6 Hang Power Snatch

12 Toes 2 Bar

6 Thrusters

12 Wallballs
Coach Tip* Barbell weight should be moderate and one should be able to do first round unbroken but then break up reps in no more than 2 sets. Goal is 3+ rounds. PURSUE YOUR LEGEND!

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash sore muscles