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
D.B. Push Press x 5 – Move safer / better
Pull ups x 5 Most complex
X 4 rds
WOD
EMOM – ALT X 4
Floor press
Row to pockets
RDL
RPE = 6/10
Warm-up (No Measure)
CROSSFIT
Warm up
Rope pull
I-T-Y-
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5/
X 2 rds
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
