Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
2x
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