Wednesday 8th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

Warm-up (No Measure)

Swing x 10
G20H X 10
RDL X 10
X 3

A1: Stiff leg deadlift (Move faster x 10)

A2: Deadlift (Move better x 5)

A3: RDL Romanian Deadlift (Move safer )

stiff legged deadlift with partial range, focusing on bringing hamstrings to end range of motion.

B: Ring Dips (Max effort)

Metcon (No Measure)

KB Cycling
6 Snatch each arm
12 Clean and Jerk each arm
24 R.Swing
7 min AMRAP

6 length unbroken prowler sprint.

people working out in a group fitness class


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