Ionic Fitness – CrossFit
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