Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
-1 Arm press x 5 e.a.
-Face pull x 15
– Jefferson squat x until cramp
– Squat to side lunge x 5 e.l.
X2- 3 rds
Rope pull x 100 feet
X 3 rds
Metcon
Metcon (No Measure)
40 on 20 off
– Assault
– T2B
– Row
– HSPU / ring dip / press ups
Rest 2 mins
X 4 rds
