Ionic Fitness – CrossFit

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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


4min ABRAP

20 Crunches

20 Leglifts

20 Vups


1min Plank Cash out

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash your sore muscles