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
Ring row
Push up
X 2 rds
A) D.B. Press x 10 – Move safer / better
B) Pull ups x 5 Most complex
X 4 rds
WOD
21-15-9
Push Up from knees
Ring row
Sit ups
RPE = 7/10
Warm-up (No Measure)
Rope pull
I-T-Y-
X 2 RDS
Scap pull up
Scap push up
Ring row
Push up
X 2 rds
A): Press (x5RM)
B): Pull-ups (Most Complex )
Metcon (No Measure)
21-15-9
Strict press
Strict pull ups
100 double under buy in and out
10 MIN time cap
7/10 RPE
