Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
STRENGTH AND CONDITIONING
Warm up
R.Swing x 10
Back Ex x 10
Crab crawl
X 3 rds
Strength
Deadlift / RDL X 5/10
Press most complex x 5
X 5 rds
RPE 7/10
WOD
KB Complex
10 KB snatch e.a.
10 front rack squat left arm
10 kb clean and jerk e.a.
10 front rack squat right arm
Max effort swings
Rest 60 seconds
X3 rds
RPE 7/10
A): Deadlift (X5RM)
Metcon (No Measure)
HIGH SKILL CROSSFIT
WEIGHTLIFTING FOCUSED