Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Calories

10 Pike Push ups

10 Push ups

Shoulder Press (Every 2min x 5, 5 Shoulder Press)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

8 Push Press

16 Front Squats

8 Burpees Over Bar
Same Weight on barbell for both movements. Heavy Push press but moderate Front Squats. You should have to break up both movements after round one or two. Aim to get 4+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches