Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Face pull
I-T-Y
X 2 RDS
Scap push ups
Scap pull ups
X 2rds
Everyone
5 pull ups / ring row
10 press ups
15 sit ups
20 squats
4 rds
Gymnastic Progressions
• Muscle up / Pull up skill work
• HSPU / Skill work
• T2B Skill work
Metcon (No Measure)
50-40-30-20-10 R.twist
10-10-10-10-10 Knee to elbow.
