Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– 10 Wall balls
– 10 swings
– 10 ring row
X 3 rds
EMOM ALT – with one D.B.
• Row to pocket
• Floor Press
• Front squat
• RDL
• Hollow / arch
X 4 RDS
EMOM ALT –
• Chainsaw row
• ½ kneeling Single arm press
• S.L RDL
• Lunge
• Wood chop
X 4RDS
