Guerilla Fitness, Home of CrossFit West Cork – CrossFit
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