Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Jefferson squat
– Squat to side lunge
– Perfect stretch
– Hip flexor stretch
X 2-3
– Prowler x 4
X 3-4 rds
Weightlifting
A: Front Squat (x 5)
B: Sandbag complex
C: Single Arm carry (x 200 feet)
x 3 rds
Finisher
Sandbag finisher
Metcon (No Measure)
10 Wall balls
10-1 Front rack lunge
