Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
STRENGTH AND CONDITIONING
Jefferson squat
Reverse Lunge
P. Stretch
EMOM
1 – SB Squat x 8
2 – Hollow / Arch 20/20
3 – Prowler sprint
4 – Rest
X 5 rds
WOD
3 Rds for time
50 KB swings
40 Air squats
30 Sit ups
RPE 7/10
Metcon (No Measure)
HIGH SKILL CROSSFIT
Jefferson squat
Reverse Lunge
P. Stretch
WOD
14 EMOM – ALT
5 Back squat @ 70% 1rm
10 Burpee
Rest 3 mins
4 rds
10 SB Squat
Prowler sprint
9/10 RPE
