Monday 22nd

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

Warm up
Jefferson Squat
Side Lunge
P.Stretch
x 2-3
Prowler Work

A) Front Squat 1rm Paused
A1) KB Front squat 10rm Paused

WOD
30 DB Snatch
OH Lunge
20 DB snatch
OH lunge
10 DB snatch
OH lunge

CrossFit Lite
Same Warm up

A)KB Front Squat x 10
B) Hollow / Arch
x 4 rds

WOD
30 Push Press
Lunge
20 Push Press
lunge
10 Push Press
Lunge

Paused Front Squat (1rm)