Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm Up
OH Opener
Wall Squat
P. Stretch
x 3 rds
Clean + Hang clean complex
Scale as needed
WOD
SB Carry M.E.
CrossFit LITE
Warm up
Good Morning
RDL
Swing
X 3 Rds
A) Deadlift tekkers
B) Push Ups
x 4 rds
WOD
50-40-30-20-10
Swing
Sit ups
clean complex
Hang clean + clean
Hang – focus on a big “finish” and aggressive extension before pulling under the bar quickly.
Clean – keep the hips low, sweep bar past knees then repeat above.
