Guerilla Fitness, Home of CrossFit West Cork – CrossFit – OFF PEAK
Warm-up
– No money curls x 20+
– Thoracic mobility x 10 pass throughs
– Heavy prowler push x 2
X 3
Then
-Down up + Down up shrug + Down up shrug and high pull + OH Squat x 2
X 2-3 rds
Then
Snatch demo’s
Weightlifting
A: Hang snatch + snatch
A1: Hang Power snatch + power snatch
A2: Hang Power clean + power clean
Metcon
Metcon (No Measure)
Every two mins x 4
UNBROKEN 2 X Clean + 3 Hang clean + 4 front squat
