Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
15 min AMRAP
5 Pull ups strict / negative / ring row
10 Ring Dips / Push ups / negatives
15 V-sits / leg raise
20 jumping lunge / lunge
30 russian twist
Metcon (No Measure)
You go I go
1000m @ 24 spm – only focus on max leg drive and stroke rate
1000m @ 28 spm
1000m @ 32 spm
RPE = 7/10