Ionic Fitness – CrossFit

Happy Birthday Heather Hesselgesser!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

10/10 DB Shoulder press

400m Jog

10/10 DB Shoulder Press

Push Press (Every 2min x 6, 4 Push Press @ 80%)

Take 10mins and Build to 80% then do all sets at that weight

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

36 Dubs or 75 Singles

18 Wallballs

9 Power Cleans
Tailor your barbell weight so you can Sprint through 4+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches