Ionic Fitness – CrossFit

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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 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