Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
10 min AMRAP
Sandbag carry
S.A. Carry
Waiters carry
10 min AMRAP
5 Strict pull ups
10 Press ups
15 V-SITS
30 Back extension
Gymnastic circuit
EMOM ALT
-Press ups / ring dips x strict
– Ring row / Negatives / strict Pull ups
– Sit up / knee tuck/ V-sit
– REST
X 3
EMOM ALT
Wall walk / HS Lower’s / Kipping HSPU
Pull through / Kipping Pull ups / C2B / Muscle ups
Kipping K2E / toe 2 low bar / T2B
RPE = 6/10
