WEDS 4TH

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

Warm up
R.Swing x 10
RDL
Good morning x 10
X 3 rds

Partner assisted Nordic raise
2 x 5

WOD
3 Sets of M.E. R.swings – rest as needed

Goal is 150+ reps and hammies on FIRE

Wednesday – CrossFit High Skill
Warm up
Snatch focused

Deadlift (10rm)

Kipping HSPU (ME Kipping)