Tuesday 4th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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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.

people working out in a group fitness class


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