Monday 3rd

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

View Public Whiteboard

Warm-up (No Measure)

KB Squat
Side lunge
90/90 int rotation x 5
x 3 rds

Metcon (No Measure)

A1) BB Reverse Lunge x 6+6
A2) KB Reverse Lunge x 6+6
B)Up down plank x 20 – ZERO movement in the hips
x 4

WOD
ALT EMOM
SB Squat
KB Swing
Prowler
Rest
x 4 rds
Goal – work for 30 seconds and get pump in hammies and glutes.
Use breath to determine range on movements.