Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
S+C
Warm up
10 Wall ball
200m run
2 P. Stretch
X 3
WOD
0:00 – 1000 Meter Row
5:00 – 40 pull ups
10:00 – 60 D.B. Push press
15:00 – 80 Wall Ball
20:00 – 100 R.swings
25:00 – 800 Meter Run
RPE 8/10
Metcon (No Measure)
CrossFit High Skill
Warm up
Viking press
Row to pockets
Side lunge
X 3 rds
Barbell warm up
WOD
21-15-9
OH Squat 60/40
800m run
18 min time cap
