Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
-Jefferson squat until cramp
– Goblet squat x 10
– perfect stretch x 2
Then
Sled drag x 2-3 rds
Then
Prowler push x 2-3 rds
Weightlifting
A: Back Squat (10 RM)
A1: Sandbag Squat (x 10 + carry)
B) Hollow hold (x 20/20)
x 3 – 4 rnds
Metcon
Metcon (No Measure)
100 wall balls in as few sets as possible.
