Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– 10 Wall balls
– 10 swings
– 10 ring row
X 3 rds
Metcon
EMOM ALT – with one barbell
• Pendlay row
• Floor Press
• BB Hip Thrust
• RDL
• Hollow / arch
X 3 RDS
EMOM ALT – with d.b.
• OH Carry
• Single arm carry
• Russian twist
• Front rack carry.
• RDL
X 3RDS
