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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
Jefferson Squat
Side lunge
Perfect Stretch
7 min AMRAP for quality
Prowler Sprint for activation.
Metcon (No Measure)
ALT EMOM
– Reverse Lunge in front rack
– RDL – Dont go beyond inhale
– R. Twist
x 4 rds
40 Seconds on 20 off
Focus on quality and stimulus
Metcon (No Measure)
21-15-9
Front Squat
Burpee
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