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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
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)
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