Ionic Fitness – CrossFit

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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