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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
Find Low abs (main arch) in a hinge.
Use inhale to find range and exhale to engage low abs.
8 mins
Metcon (No Measure)
Rump Pump
EMOM
BB Hip Thrust
RDL
Prowler
Swings
x 4 rds
WOD
8 MIN AMRAP
10 DB Snatch
20 Jumping lunge
10 SDLHP
20 jumping lunge
CrossFit Lite
Warm up
Swings
RDL
Good morning
Rump Pump
WOD
8 MIN AMRAP
20 Swings
10 reverse lunge
5 Burpee
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