Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm Up
Rope Pull
In pairs
x 2 rds
Scap Pull ups
Scap Push Ups
Push Ups
Face Pull
x 2 rds
A) 1 ARM Press x 5rm e.s.
A1) D.B. Press x 10
B) Peg board or most complex pull ups
x 4 rds
WOD
21-15-9
Deadlift
Hang clean
Push Press
CrossFit LITE
Same Warm up
A)DB Press x 10
B) Ring Row x M.E.
X 4
WOD
21-15-9
DB RDL
Front Squat
Push Press
