Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
5min of Dubs practice or 100 Dubs
Bench Press (Every 1:30 x 5, 2 Bench Press)
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
2 Thrusters
8 HSPU or DB shoulder press
12 Box Jump Overs
Thrusters should be heavy. DB press should be moderate and HSPU can be strict or deficit if wanted. Aim to finish 5+ rounds
Warm-up (No Measure)
Cool Down
Foam roll or barbell mash