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 (1rm)
A2: Front Squat (5RM)
B: Sandbag Squat (10+)
C: Russian Twist (20RM)
Metcon (No Measure)
1000M ROW @22 strokes
750m ROW @ 26 strokes
500m ROW @ 30 Strokes