Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm up
Wall ball congo line
P. stretch
X 3 rds
KB Front Squat x 10
KB Windmill
X 5 rds
WOD
50 Air squats
30 Swings
10 K2E
3 rds for time.
RPE 6/10
Warm-up (No Measure)
Jefferson squat
– Crossack squat / squat to side lunge
– Perfect Stretch
x 3 rds
Prowler test
A: Back Squat (x3)
B: Russian Twist (x30)
Metcon (No Measure)
EMOM X 10
Front squats x 12 rep – Heavy
C2B Pull ups x 10
RPE = 8/10
