Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Jefferson squat
Side lunge
Perfect stretch
X 2-3 rds
Sled drag to fatigue quads
2+ rds
Sled push to activate posterior chain
2+ rds
A1: Front Squat (5RM)
A2: Sandbag Squat (M.E.)
B: Russian Twist (30 resp)
Metcon (No Measure)
Death by Thrusters
EMOM – DEATH
RX + 3/6/9/12/15/18/21 Thrusters 30/20kg
RX 2/4/6/8/10/12/14 etc 30/20kg
Scale 1/2/3/4/5/6/7 etc and scale load appropriately
