Ionic Fitness – CrossFit

View Public Whiteboard

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