Fri 25th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

S+C
Warm up
Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
TGU X 2/2
X 2 rds

Press x 5 – Move safer / better
Pull ups x 5 Most complex
X 4 rds

WOD
400M Run
21 Burpee
3 rds for time

RPE = 7/10

Warm-up (No Measure)

Rope pull
Facepull
X 2 RDS
Scap pull up
Scap push up
TGU X 2/2
X 2 rds

A): Push Press (x5)

B): Weighted Pull-ups (x5)

Metcon (No Measure)

WOD
Thruster x 10 50/35
2 Rope climb
X 5 RDS