Friday 18th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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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

Floor Press x 5 – Move safer / better
Pull ups x 5 Most complex
X 4 rds

WOD
D.B. Power clean + push press
Squat jumps
21-15-9
RPE = 7/10

Floor Press (x5RM)

Warm-up (No Measure)

HIGH SKILL CROSSFIT

Warm up
Rope pull
I-T-Y-
X 2 RDS
Scap pull up
Scap push up
Windmill x 5/5/
X 2 rds

Push Jerk (X3RM)

Metcon (No Measure)

WOD
30 Pull ups
30 Clean and Jerk 60/40
30 T2B
10 MIN time cap

people working out in a group fitness class

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