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: Front Squat (x 5)
B: Sandbag Squat
C: Side Plank
D: One arm Press
Metcon
Metcon (Time)
5 Thruster
7 Front squat
9 Bar hop burpee
5 rds for time / 10 min time cap
