Ionic Fitness – CrossFit
6 Year Anniversary Party this Saturday @ Ionic Fitness 7pm
Happy Birthday Roma Miruntenko
Warm-up (No Measure)
Warm Up
2x
15 Push ups
15 Calories
Bench Press ( Every 2min x 6, 4 Bench Press)
Take 10 minuts and warm up to a heavy 4 reps and do all sets at tha t weight
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 Push Press
10 Hang Squat Cleans
10 Box Jump Overs
*Rest 12% drop in HR or 1 min
Moderate to heavy barbell for push press will be a moderate to light weight for Hang Squat Cleans. Same weight for both but choose weight based on your push press. Aim to finish 5 rounds
Warm-up (No Measure)
Cool Down
Coach led stretches