Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Jefferson squat
– Squat to side lunge
X 3
– Seld drag x 3
X3
– Prowler push x 2 light + fast
X2
Weightlifting
A1: Back Squat (x 5RM)
A2: Back Squat (x 7RM)
A3: Sandbag Squat (x 10 + carry )
B: Hollow Complex (x 20/20 )
X 3rds
Metcon
Metcon (No Measure)
Strength Circuit x 12 mins
– Step up
– Lunge
– R.swing
X 4 rds
