Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
STRENGTH AND CONDITIONING
Warm Up
Jefferson squat
Side lunge
P. Stretch
X 3 rds
Prowler Sprints outside.
Strength
KB Front squat x 10
R.twist x 40 – med ball
X 4 rds
WOD
8 min AMRAP
10 Burpee
12 DB Single arm push press
16 DB R. Lunge
RPE 7/10
Metcon (No Measure)
HIGH SKILL CROSSFIT
Warm up
Jefferson squat
Side lunge
P. Stretch
X 3 rds
Prowler Sprints outside.
Strength
Front squat x 3rm
WOD
EMOM X 10
Same minute
6 Squat clean 60/40
4 BMU
