Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

100 Dubs or 200 Singles

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Thrusters

7 Hang Power Cleans

10 HSPU or DB Shoulder Press
Choose a moderate weight on the barbell and DBs. Aim to Finish 5+ rounds

4 x 400m Run (Time)

Rest 2min between 400s

*Score is total time

Warm-up (No Measure)

Cool Down

Coach led stretces