Guerilla Fitness, Home of CrossFit West Cork – CrossFit

STRENGTH AND CONDITIONING

Warm up
300m row
10 wall balls
20 second hollow / arch
2 P. Stretch
X 3 rds

In two Heats
8 min Time cap
1000m row
50 Air squats
30 Sit ups
First Heat goes then 2nd heat.

Same format
8 min time cap
50 cal row
30 wall balls
10 burpee

RPE 9/10

HIGH SKILL CROSSFIT

Warm up
KB OH Carry
SB Carry
Farmers carry
X 10 min AMRAP

10 MINS to build to heavy 10rm TNG deadlift
Then
5 RDS for time
5 deadlift
400m SPRINT
Rest 2 mins

Finisher
800m farmers carry

RPE 9/10

SAT 30TH