Friday 5th

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)


1 x M.E. American swings

people working out in a group fitness class


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