Friday 20th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

Warm-up (No Measure)

Rope Pull
X 2
Face pull
Ring Row
Push ups
X 3

A1: Push Press (1RM Move faster)

A2: Push Press (X 5 Move better)

B: Weighted Pull-ups

Metcon (No Measure)

Reverse Tabata Press ups / inverted ring row / ring row
8 x:10 on, :20 off
Complete as many as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets.

Rest 3 mins

Change movement.

people working out in a group fitness class


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