Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– RDL Opener
– R.swing
– Muscle snatch
X 2-3
– Nordic riase
Strength
A: Deadlift (x 5RM)
B: Strict HSPU
C: Ring Dips
Metcon
Metcon (No Measure)
10 min amrap –
5 press ups + 10 squats + 15 Swings
Or
5 Ring Dips / Hspu + 10 Pistols + 15 swings
