Guerilla Fitness, Home of CrossFit West Cork – CrossFit
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
R.SWING
Reverse lunge
Sandbag march
Hip trust
40 seconds on for max reps
RPE = 7/10
