Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm up
200m run
10 wall balls
5 wall squat
2 p. stretch
X 3
WOD
1 mile run
50 Goblet squat
50 KB swing
50 knee raise
1 mile run
Buy in with 50/35 cal row
Buy out with 50 wall balls.
Metcon (No Measure)
HIGH SKILL CROSSFIT
Warm up
200m run
10 wall balls
5 wall squat
2 p. stretch
X 3
WOD
1 Mile run
50 Pull ups
50 thrusters 30/20
50 Toe to bar
1 mile run
Buy in 100 double unders
Buy out 100 wall balls
