Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
• Rope pull
ITY
X 2-3 rds
• Viking press x 10
Z Press x 8-10
X 2-3
A1: Press (Move faster 5rm)
A2: Press (Move better/ safer x 10)
Single Arm carry (1 lap of the gym per arm)
Metcon (No Measure)
Accessory
– Inverted ring row
– Half kneeling one arm press
– Hollow
