Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

200m Jog

10 DB High pull per arm

10 DB Press Per Arm

Power Snatch ( Every 90 seconds x 8, 3 Power Snatch )

Build over the 8 sets of 3 reps to a heavy 3 Reps Touch N Go(TNG)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Back Squats

30 DB Shoulder Press or HSPU

30 DB Snatch
Tailor this Sprint so you can complete 2+ rounds. Light weight on the barbell for the squats and moderate weight on DB shoulder press so you have to break it up in 2 or 3 sets. One DB for the snatch and use the same weight as you Shoulder Press

Warm-up (No Measure)

Cool Down

Coach led stretches