Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
50 dubs or 100 singles
10/10 KB Press
30 RKBS
Metcon (AMRAP – Rounds)
30min Alternating EMOM
Min 1 – 10 Burpee Box Jumps
Min 2 – 10 Sumo Deadlift High pulls
Min 3 – 10 Thrusters
Min 4 – 200m Run
Min 5 – Rest
This Grind metcon will be challenging after the first couple rounds. Tailor the weight so you can perfrom all reps unbroken. Goal is to finish each round in under 40 seconds
Warm-up (No Measure)
Cool Down
Coach led stretches