Ionic Fitness – CrossFit

This Sunday We Have Our FREE Yoga Class With Yogi Paradiso!

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Warm-up (No Measure)

Warm Up

3min to work on dubs or 150 Dubs

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Hang Power Cleans


40 Dubs or 80 Singles

*Rest until HR drops 10% or 1min
This Grind style metcon will feel like a sprint but has built in rest. Go heavier on your barbell so you have to break up the reps in 2 sets. During rest control your breathe with big long deep breathes. Aim to finish 5+ Rounds

Metcon (AMRAP – Rounds and Reps)

4min ABRAP

30 Bicycles

30 Crunches

30 Side Plank Hip Drops

Warm-up (No Measure)

Cool Down

Coach led stretches