FRI 29TH

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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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
Floor press x 5 reps
Row to pockets x 10
x 4 rds

WOD
EMOM X 4 RDS
Seated press x M.E.
Ring Row x M.E.
R.twist x ME
7/10 RPE

HIGH SKILL CROSSFIT
Scale up as needed

Floor Press (x5)