Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm up
J. Squat
Side Lunge
P.Stretch
x 3 rds
Prowler work
A1) Pause Front squat x 3rm
A2) Sandbag Squat x 10
B) RKC Plank x 30 sec
x 4 rds
WOD
1km M.E. Row
Social
CrossFit Lite
Warm up
10 ALT Lunge
10 Air squats
2 P. Stretch
x 3 rds
A) SB Squat x 10
B) RKC Plank x 30 sec
x 4 rds
WOD
1 min M.E. Row
Rest 2
x 3 rds
Paused Front Squat (3rm)
1000m Row (Time)
Max Effort 1000m Row
