Ionic Fitness – CrossFit
Happy Birthday Heather Hesselgesser!
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