Fri 15th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

STRENGTH AND CONDITIONING

Warm up
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5
X 2 rds

Strength
Push Press x 5 reps
CHIN ups x 5 + load
x 4 rds

WOD
EMOM x 12
Floor press
Row to pockets
V-sit
7/10 REP

Metcon (No Measure)

HIGH SKILL CROSSFIT

Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5
X 2 rds

BTN Snatch grip strict press x 5
Ring Muscle up x 2-3
X 4 rds

WOD
15 OH Squat
15 C2B
Alt EMOM X 8 mins

8/10 RPE

A): Push Press (x5)