MON 18th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

STRENGTH AND CONDITIONING

10 Wall balls
P. Stretch
X 3rds

EMOM
Reverse Lunge
Knee raise
Front Squat
Hollow / Arch
X 4 rds

WOD
In groups of 3
1 min M.E. Row
X 3 rds
RPE 8/10

Metcon (No Measure)

HIGH SKILL CROSSFIT

Squat warm up

Strength
Front squat x 5rm

WOD
21-15-9
Squat clean 60/40
HSPU
10 MIN TIME CAP
7/10 RPE

A): Front Squat (X5RM)