Ionic Fitness – CrossFit
KB Single Leg RDL (Do all three sets with different weight KB)
1 KB Single Leg RDL
5×5/leg AHAP
3×5/leg Moderate
1×15/leg Light
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 Power Snatch
15 Wallballs
10 Burpees over bar
*rest until HR drops 15% or 90 Seconds
Tailor your weight on your barbell so you can cycle the barbell efficiently. You should be able to do a set of ten with the weight choosen. Good goal for this workout would be to complete all wallballs unbroken every time you start them. With the large amount of amount time between rounds you should be sprinting every round. Aim to finish 5 rounds
Warm-up (No Measure)
Cool Down
grab a foam roller or barbell and mash sore muscles