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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
KB Squat
Side Lunge
P. Stretch
Focus on EX torque, tension on glutes.
Metcon (No Measure)
Strength
A1) Pause Back Squat x 5
A2) OH Walking lunge x 20
B) HEAVY R.Twist x 20
x 4
WOD
10 mins EMOM ALT
40 seconds on 20 off
Row for cals
D.B. Squat clean
CrossFit Lite
Strength
A1) OH Walking lunge x 20
A2) Front rack walking lunge x 20
B) R.Twist x 30
WOD
10 mins EMOM ALT
40 seconds on 20 off
Row for cals
Jump squat
3 second Paused Back squat (x 5 )
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