Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
20 Calories
20 KBS
20 Push ups
Metcon (AMRAP – Rounds)
24min Alt EMOM
Min 1 – 5 DB Thrusters + 5 Pull Ups
Min 2 – 10 T2B + 10 DB Hang Snatch
Min 3 – 15 Calories
Min 4 – Rest
Thrusters and Pull up modifications should be done unbroken every round. Tailor T2B so they can be accomplished in no more than 2 sets and hang snatches should be in one. Sprint though the calories and then actively start your recovery period. Big deep breathes will help you learn to control your heart rate
Metcon (AMRAP – Rounds and Reps)
1min Plank Buy in
Then
4min ABRAP
20 Crunches
20 Leglifts
20 Vups
Then
1min Plank Cash out
Warm-up (No Measure)
Cool Down
Grab a foam roller or barbell and mash your sore muscles