Guerilla Fitness, Home of CrossFit West Cork – CrossFit – OFF PEAK
Warm-up
– Internal RCT until cramp!!
– R.Swing x 10
– Banded good morning x 30 reps
– Hercules hold
X 3 rds
-Prowler sprint x 4 lengths or 200 feet
Weightlifting
3 RDS
A: Stiff leg deadlift (x 8)
B1: Weighted Ring Dips (x 5 RM)
B2: Press ups (x M.E.)
Metcon
Metcon (No Measure)
150 R.Swing
*10 burpee penalty every time you stop moving !
