Wednesday 3rd

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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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

Snatch Grip Deadlift (5rm)