Fri 27th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

S&C
Warm up
Rope pull
I-T-Y-
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5/
X 2 rds

A) D.B. Press x 10 – Move safer / better
Pull ups x 5 Most complex
X 4 rds

WOD
21-18-15-12-9
Push Press
Knee Rise
RPE = 7/10

Warm-up (No Measure)

Warm up
Rope pull
I-T-Y-
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5/
X 2 rds

A): Press (x3RM)

B): Pull-ups (Most Complex)

Metcon (No Measure)

WOD
ALT EMOM x 4
12 Thruster
1-3 Ring Muscle ups
12 Bar facing burpee
7/10 RPE