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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Metcon (No Measure)
Warm up
Jefferson Squat
Side Lunge
P.Stretch
x 2-3
Prowler Work
A) Front Squat 1rm Paused
A1) KB Front squat 10rm Paused
WOD
30 DB Snatch
OH Lunge
20 DB snatch
OH lunge
10 DB snatch
OH lunge
CrossFit Lite
Same Warm up
A)KB Front Squat x 10
B) Hollow / Arch
x 4 rds
WOD
30 Push Press
Lunge
20 Push Press
lunge
10 Push Press
Lunge
Paused Front Squat (1rm)
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