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
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
