Wednesday 12th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Find Low abs (main arch) in a hinge.
Use inhale to find range and exhale to engage low abs.
8 mins

Metcon (No Measure)

Rump Pump

EMOM
BB Hip Thrust
RDL
Prowler
Swings
x 4 rds

WOD
8 MIN AMRAP
10 DB Snatch
20 Jumping lunge
10 SDLHP
20 jumping lunge

CrossFit Lite
Warm up
Swings
RDL
Good morning

Rump Pump

WOD
8 MIN AMRAP
20 Swings
10 reverse lunge
5 Burpee