Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

10 Scorpions

10 Scap Pull ups

Bench Press ( Every 3min x 5, 8 Bench Press )

Take 5 inutes and warm up to a heavy 8 reps and do all 5 sets at the same weight

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

8 Thrusters

35 Dubs or 70 Singles
Yes we have a Sprint! Use a moderate weight on barbell. You should be able to go unbroken for a few rounds if not most. Aim to complete 6+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches