Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm Up
Dimmel Deadlift
SL RDL scale to RDL – DONT GO BELOW INHALE
Swings
x 3 rds
No rep scheme – get the stimulus
A1) Snatch Grip RDL X 5
A2) RDL X 10
dont go beyond inhale
B) Body weight press, most complex strict x 10
x 4 rds
WOD
5 deadlift
10 burpee
5 rds
CrossFit Lite 10am
Warm Up
Swings
Back Extension
x 3 rds
No rep scheme – get the stimulus
A1) DB RDL X 10
dont go beyond inhale
B) Body weight press, most complex strict x 10
x 4 rds
WOD
10 G20H
5 burpee
5 rds