Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
-1 Arm press x 5 e.a.
-Face pull x 15
– Jefferson squat x until cramp
– Squat to side lunge x 5 e.l.
X 3 rds
Rope pull x 100 feet
X 3 rds
Metcon
1000m Row (Time)
Max Effort 1000m Row
TIMETRIAL
Metcon (No Measure)
Rest
500M Row @ 1km split
Rest
1 min row @ ALL OUT SPRINT
Rest
1000m recovery row
