Wednesday 14th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Hinge warm up

Metcon (No Measure)

ALT EMOM – GLUTE PUMP
– BB Reverse Lunge x 12 -16
– Heavy Swing x 25-30
– BB RDL X 10-12
X 4 rds

WOD
21-15-9
T2B / Knee raise
V-Sit / Sit up
R.Twist (42/30/18)

CrossFit Lite
ALT EMOM – GLUTE PUMP
– D.B.Reverse Lunge x 12 -16
– Heavy Swing x 25-30
– D.B RDL X 10-12
X 4 rds

WOD
21-15-9
Knee raise
Sit up
R.Twist (42/30/18)