Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
-Ring Row
– Press up
– V-sit
X 2
– I-T-Y-
– Face pull
– Scap Pull up / scap push up
X 3rds
Hollow / arch x 20/20
X 2
A1: T2B progressions (10min)
B1: HSPU Progressions (10min)
A2: 10 min AMRAP
Press ups for quality
Ring row
V-sit
B2: 10 min AMRAP
Banded Pull down
DB Press
Knee raise
Accessory
– Rope climb or Pull ups
– Tricep work
– L-sit
