Weds 6th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

A. Swing x 10
Wall ball x 10
Back ex x 10

A): Deadlift (x8 )

B): RDL Romanian Deadlift (x10)

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

Metcon (Time)

WOD

400m run
Rest 60 seconds
4 rds Max Effort.

SCORE = SLOWEST TIME.

RPE 9/10

Metcon (No Measure)

HIGH SKILL CROSSFIT

Weightlifting Focused