Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
Chiillout Friday.
TEAM OR PARTNER WOD
Then Chill and Relax.
Metcon (No Measure)
25 min AMRAP.
(In teams of 2-4)
– 400m object carry
(all team members can participate and help take turn or share the load)
-100 Partner Wall balls
(1 person does a wall ball, the next person need to jump in and catch the ball and perform a wall ball. The ball can NEVER touch the ground or stop or face a 5 burpee team penalty)
-40 Russian passes
(Like a russian twist, only line up alongside your team mates and pass the medball through the line for 1 rep. If anyone’s feet touches the floor the ball cannot be passed)
-100 over the plank jumps
(one person must be in a plank position while team members must complete 100 jumps over the plank )
NOTE – Reps and teams will be made scalable.
This is about fun and noting more!!
