Monday 7th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

S+C
Warm up
– Jefferson squat
– Dragon lunge
– Perfect Stretch
x 3 rds
Prowler test
X 3 rds

Sandbag squat x 10+
Pull through + knee raise
X 5 rds

WOD
Alternating tabatta
DB Front squats & Squat jumps
Rest 2 mins
Repeat

RPE 8/10

Warm-up (No Measure)

Warm up
– Jefferson squat
– Dragon lunge
– Perfect Stretch
x 3 rds
Prowler test
X 3 rds

A): Front Squat (x3)

B): Paloff Press (x 5 e/s)

Metcon (No Measure)

5 Squat clean 80/50
20 Bar hop burpee
4 rds for time.

RPE = 8/10