Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
S+C
Warm up
Partner wall ball x 20
Wall squat x 5
2 p.stretch
X 3
A) Reverse lunge x 10e.l.
b) Strict knee raise x 10
x 4
WOD
In teams of 3
60 second max effort assault
Each person does 1 min max effort as apart of a team effort rotating every 3 mins for 4 rds.
RPE 9/10
Warm-up (No Measure)
CrossFit – High Skill
– Jefferson squat
– Side lunge
– Perfect Stretch
x 3 rds
Prowler test
X 3 rds
A): Overhead Squat (x5)
B): Russian Twist (x50)
Metcon (No Measure)
WOD
21-15-9
OH Squat 50/35
C2B Pull ups
*7 burpee EMOM
RPE = 8/10
