Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
S&C
Warm up
20 back extension
15 R.swings
10 RDL
X 3rds
A1) Deadlift x 5
A2) RDL X 10
B)Press ups / Ring Dips x M.E.
X 4 RDS
WOD
40 Swings
20 SDLHP
10 Burpee
3 RDS for time
7/10 RPE
Warm-up (No Measure)
CrossFit
Warm up
RDL X 10
Back extension x 20
Swings x 10
X 2 rds
Partner assisted Nordic raise
2 x 5
A): Farmer’s Carry (MAX LOAD)
B): Ring Dips (X10 WEIGHTED)
Metcon (No Measure)
WOD
21-15-9
Deadlift 100/70 – 110/75 -120/80
Bar facing burpee
RPE 8/10
