Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– MAX Hercules hold (focus on lat and chest activation) into 10 lateral raise + 10 front raise + 10 bent over lateral raise
– K.B. Front squat x 10
– Inch work x 50 feet
X 3 rds
HEAVY Sled push
X 3rds
Strength Circuit
– Front rack YOKE carry x 50feet
– Farmers carry x 100 feet (heavy)
X 4rds
– OH Yoke carry x 50feet
– Suit case deadlift x 10 each arm
X 4 rds
