Ionic Fitness – CrossFit
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