Monday 19th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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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 )