Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
800m Jog
200m Sprints x 4 (4 Rounds for time)
Every 3min x 4, 200m Sprint
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
16 HSPU or DB Shoulder Press
12 Box Jumps
16 Overhead Lunges
DBs should be light enough so you can do the first set unbroken. OH lunges should be completed in 3 sets or less on all rounds. Aim to finish 4+ rounds
Warm-up (No Measure)
Cool Down
Coach led stretches