Guerilla Fitness, Home of CrossFit West Cork – 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
DB Press x 8 reps
S.A. Row x 8-10 e.a.
x 4 rds
WOD
21-15-9
Thruster
Knee raise
7/10 REP
Metcon (No Measure)
HIGH SKILL CROSSFIT
Warm up
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5
X 2 rds
Push press x 3 + Push jerk x 1
Ring Muscle up x 2-3
X 4 rds
WOD
20 Shoulder to overhead (heavy)
40 T2B
20 Shoulder to overhead (heavy)
8 MIN time cap
