Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
Warm up
-Jefferson squat x 5 e.l.
-KB Front squat x 10
-Perfect stretch x 2
X 3
Prowler push x 2
X 3 rds
Prowler sprint x 2
X 3rds
Weightlifting
X 3-4 rds
A: Front Squat (x 3)
A1: Front Squat (x 7)
(Note if you cannot “cramp” during Jefferson squat you cannot front squat)
A2: Sandbag Squat (x 10)
B: Hollow Complex (20/20)
Metcon
Metcon (No Measure)
42/30/18
OH Lunge + Wall Ball.
