Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– 10 Wall balls
– 10 swings
– 10 ring row
X 3 rds
Metcon
Metcon (No Measure)
EMOM ALT – with one barbell
1. Bent over row
2. Floor Press
3. Back extension
4. RDL
5. Hollow / arch
X 4 RDS
Metcon (No Measure)
EMOM ALT – with d.b.
1. Chainsaw row
2. ½ kneeling Single arm press
3. ½ kneeling wood chop
4. Lunge
5. S.L RDL
X 4RDS
