Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Jefferson squat until cramp
– Goblet squat x 10
– perfect stretch x 2
Then
Sled drag x 2-3 rds
Then
Prowler push x 2-3 rds
Weightlifting
A: Front Squat (1 RM)
A1: Front Squat (x 7 )
A2: Sandbag Squat (x 10 + carry)
B: B) Hollow hold (x 20/20)
x 3- 4 rds
Metcon
50 Cal Assault / 50 cal row (Time)
MAX EFFORT !!!
