Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
S&C
Warm up
Duck walk relay race
P. stretch
X 3 rds
Step ups x 10 e.l.
Side Plank x 30/30
X 5 rds
WOD
10 Wall balls
20 ALT reverse lunge
30 Air squats
40 MT climbers
10 min AMRAP
RPE 7/10
Warm-up (No Measure)
CrossFit
– Jefferson squat
– Crossack squat / squat to side lunge
– Perfect Stretch
x 3 rds
Prowler test
A): Back Squat (1RM)
B): Russian Twist (x30)
Metcon (No Measure)
WOD
30 Unbroken Thrusters
Rest 3 mins
X 3 rds
RPE = 8/10
