Friday 26th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Metcon (No Measure)

Rope pull in pairs
x 2 rds
5 Push Ups
10 Ring Row
15 Sit ups
x 3 rds

A) Floor Press x 5 rm
B) Reverse Fly – find low traps (mid back)
x 4 rds

WOD
PUMP FRIDAY
A) Plate Push Ups
B) Curls
10 mins to get outrageously pumped!!

CrossFit LITE
Same warm up

EMOM X 15
Floor Press
Row to pockets
Sit ups

WOD
PUMP FRIDAY
A)Push Ups
B) Curls
10 mins to get outrageously pumped!!

Floor Press (5rm)