Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
400m Row
20 Medball Cleans
Power Clean (Every 90 seconds x 8, 3 Power Clean TNG)
Take 5 minutes and warm up to a slightly heavy barbell and then Build across the 8 sets to a heavy 3 Reps
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
6 T2B
7 Hang Power Cleans
8 HSPU or DB Shoulder Press
This Sprint metcon should leave you laying on the ground breathing deeply afterward. Move a heavy barbell and challenge yourself to do a higher modification on the gymnastics than normal. Aim to finish 8+ rounds
Warm-up (No Measure)
Cool Down
Grab a foam roller or barbell and mash your sore muscles