Monday 24th

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

people working out in a group fitness class


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