Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Goal find your IT chain, inside hammies, pecs, lats, obliques and lower abs.
Inhale to find range.
Good morning / RDL / Swings / G2OH/ SDLHP etc
Metcon (No Measure)
A)Isometric Pull to find tension and develop technique
B) DB RDL for eccentric and concentric contraction
x 4
WOD
21-15-9
Deadlift
Ring Dip
AMRAP
Bar Hop Burpee
10 min Time cap
CrossFit Lite
Same strength
WOD
21-15-9
R.Swing
Push Up
R.Swing
Knee raise
AMRAP
Burpee
10 min Time cap
