Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Scap pull up
Scap push ups
Face pull
X 3
Ring row x 5-10
Press ups x 5-10
V-sit x 5-10
Push & Pull
10 Mins to do 4 sets of
Pull up progressions
10 Mins to do 4 sets of
HSPU up progressions
Not for time
1 Peg board accent / Rope Climb / Seated rope climb
20 Handstand Shoulder tap’s / 30 Press up Shoulder taps
9 Min AMRAP OR 5 RDS.
