Wednesday 11th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

20 back extension
10 R.swing
10 G2OH
X 3 rds

A1: Deadlift (x3 (move faster focus on load))

A2: Deadlift (x5 (move better, no focus on load, only movement))

A3: RDL Romanian Deadlift (x7 (Move safer))

stiff legged deadlift with partial range, focusing on bringing hamstrings to end range of motion.

B: Ring Dips (x M:E)

Metcon (No Measure)

EMOM X 12 mins
Reverse lunge
Sandbag march
Hip trust
40 seconds on for max reps

RPE = 7/10

people working out in a group fitness class


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