Monday 23rd

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Jefferson squat
Side lunge
P. Stretch
X 3 rds
Prowler Sprints outside.

Glute gains

KB Squat x 10
DBall OTS x 5
Every 3 mins x 5 rds

Front Squat (High Skill, clean from floor)

Metcon (No Measure)

10 min AMRAP
20 wall balls
10 Jump squat – must leave the ground
20 Reverse lunge
10 Jump squat – must leave the ground