Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
2 TGU + Scap pull + push
x 6 min AMRAP
Push ups
Ring Row
V-sit
x 6 min amrap
Get a pump but dont go to fatigue
Metcon (No Measure)
A1) Strong Peeps
EMOM X 4
Strict Pull ups x ME
EMOM X 4
Strict HSPU x ME
EMOM X 4
Strict Windmills x ME
WOD
10 MIN AMRAP
10 HSPU
15 Toe to bar
20 Pistols
* 1 Muscle up EMOM
B) Budding strong peeps
EMOM X 4
Ring row x ME
EMOM X 4
Push ups x ME
EMOM X 4
Bicycles x ME
Focus on quality and time under tension.
WOD
10 MIN AMRAP
10 Seated press
15 V-sits / Sit ups
20 DB Row
