Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Row warm up
Rolling + stretch
x 3 rds
Metcon (No Measure)
3 x 60 seconds M.E. Row
3 x 60 second plank
3 x 45 second M.E. Row
3 x 45 second Updown plank
3 x 30 second M.E. Row
3 x 30 R.Twist
5 mins Flow time
Stretch & breath
GOAL; Go full cycle through the various states from flow to fight to freeze to social happy flow state.
