Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm UP
20 Calories
10 DB Snatch
10 Shoulder press
Metcon (AMRAP – Rounds)
25min Alternating EMOM
Min 1 – 18 Wallballs
Min 2 – 10 Calories
Min 3 – 18 DB Snatch
Min 4 – 10 Hang Squat Cleans
Min 5 – Rest
Try and do all wallballs unbroken. THe calories should be completed quick so you can rest before snatches. All DB Snatch should be unbroken so it should be a moderate to light weight. Barbell should challenge you to finish in 2 sets
Warm-up (No Measure)
Cool Down
Coach led stretches