Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Rope Pull
I-T-Y-
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.
