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
Metcon (No Measure)
KB Complex
Double swing x 10
Carry
Thruster x 10
Lunge
Double Swing x 10
Carry
Squat x 10
Lunge
Karen (Time)
For Time: 150 Wall-Ball Shots, 20# / 14#
