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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
KB Squat
Side lunge
90/90
P. Stretch
x 3
Metcon (No Measure)
A1) 5 RM Front Squat
A2) Front squat tekkers
A3) SB Squat
B) Up down plank
WOD
21 Front squat
21 Burpee
15 Front squat increasing load
15 Burpee
9 Front squat increased load
9 Burpee
10 min time cap
CrossFit Lite
Warm up – Same
Strength – NO BB
WOD – Scale as needed