Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
warm up
z press
row to pockets
x 2 rds
viking press
ring row
x 2 rds
scap push up
scap pull ups
x 2rds
A: Push Press
B: Pull-ups
Metcon (No Measure)
10 Min AMrap
Goal is time under tension
5 strict press
10 bent over row
20 front rack lunge
Metcon (AMRAP – Reps)
finisher
1 x M.E. American swings
