Ionic Fitness – CrossFit

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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