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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
10 Goblet squat
10 reverse lunge
10 jump squats
2 P. stretch
x 3 rds
Prowler intervals outside
x 2-3
Strength Circuit
BOOTY GAINZ
Hip Thrust x 15-20
R. Lunge x 10/10
SB Squat x 10-15
EMOM – 4 RDS
Metcon (No Measure)
20 OH Lunge
15 Wall ball
10 Burpee
3 min AMRAP
Rest 1
x 2 rds
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