Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Banded lat pull down
½ Kneeling press
Side plank x 30/30
X 8 min AMRAP
Front rack carry
Suitcase carry
S.A. Deadlift x 5/5
X 8 min AMRAP
Metcon (No Measure)
40 seconds on 20 off MAX EFFORT
-Row
-Assault
-Wall Ball
-Shuttle sprint
Rest 2 mins
4 RDS