Monday 30th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

S+C
Warm up
Dragon lunge
Lizard crawl
X 3 rds

Step ups x 10 e.l.
Side Plank x 30/30
X 5 rds

WOD
1-10 D.B. Clean
10-1 D.B. Front squat
Buy in/out 20 burpee

RPE 7/10

Warm-up (No Measure)

CrossFit – High Skill

– Jefferson squat
– Dragon lunge
– Perfect Stretch
x 3 rds
Prowler test

A): Front Squat (5RM)

B): Russian Twist (x30)

Metcon (No Measure)

WOD
2 Ring Muscle up
4 Heavy clean
8 Heavy A Swing
10 min AMRAP

RPE = 8/10