Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
800m Jog
10 Shoulder press
10 Muscle Snatch
Power Snatch (Every 90 seconds x 7, 7 TNG Power Snatch)
Take 10 minutes and warm up to a moderately heavy barbell. You should be able to do all sets unbroken.
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
100m Farmers Carry(2 KBs)
12 Front Rack Lunges
12 STOH
12 Box Jumps
Heavy KBs for your farmers carry to help with your grip. A lot of us had sore forearms from our last primal day so this will help us with our grip as a whole. Moderate weight on barbell for both movements. Aim to finish 4+ rounds
Warm-up (No Measure)
Cool Down
Coach led stretches