Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Warm up
Banded lat pull down
Side lunge
P. stretch
Wall squat
X 3
Skill work (No Measure)
10 MINS TO WORK ON ONE GYMNASTIC SKILL
OH Squat / C2B Pull ups
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout.
