Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Z Press x 10
– Row to pockets x 10
– Hercules hold
– Face pull x 15
X 3rds
Metcon
Tabata Row (Calories)
Gymnastics
Strict HSPU (x M.E.)
A1: Pressing progression (X 10)
– press up x 10 > ring dip x 5 > Kipping HSPU
B: Muscle-ups (x M.E.)
B1: Muscle up progression
– ring row x 10 > strict pull up x 5 >strict C2B x 5 > skill transfer
C: Strict Toes-To-Bar (x M.E.)
C1: T2B Progression
– Strick knee raise x 10 > kipping K2E X 10 > Kipping T2B unbroken x 10 >
