Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Jefferson squat
– squat to side lunge
– Perfect Stretch
X 2
– Sled
– Prowler
X 2
Strength
A: Sandbag complex
5 squats + carry length of the floor – 3 rds minimum
B: Hollow + Arch Hold (30/30)
Metcon
Metcon (No Measure)
D.B. Complex
10 – 1 Front squat
10 Alt lunge every set
• 5 burpee penalty every time you put the DBd down.
