Friday 7th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Rope Pull + Windmill

Facepull + TGU

2 RDS EACH

Metcon (No Measure)

Friday PUMP

EMOM X 10
10-15 Floor press

EMOM X 10
10-15 Bent over row

EMOM X 10 ALT
Hammer curls
Overhead extensions

Goal – Blood flow and “pump”
Focus on ACTION breathing

Leave the gym feeling like a HAPPY HULK !!