Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Jefferson squat
– Squat to side lunge
– Perfect stretch
X 2-3
– Prowler push x moderate load x 3
X 4-6 rds
Weightlifting
A: Back Squat (1RM)
B: Back Squat (5RM)
C: Sandbag complex
Metcon
1000m Row (Time)
Max Effort 1000m Row
