Guerilla Fitness, Home of CrossFit West Cork – CrossFit – OFF PEAK
Warm-up
– Internal RCT until cramp!!
– R.Swing x 10
– Banded good morning x 30 reps
– Hercules hold
X 3 rds
-Prowler sprint x 4 lengths or 200 feet
Weightlifting
3 rounds
A: RDL Romanian Deadlift (x 8 )
stiff legged deadlift with partial range, focusing on bringing hamstrings to end range of motion.
B1: Weighted Ring Dips (x 5 rm)
B2: Press ups (x M.E.)
Metcon
Metcon (No Measure)
4 Min AMRAP
3 RDS
12 Deadlift
9 Hang Power clean
6 Push press
AMRAP BURPEE
1 MIN REST
X 2
