Thursday 13th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

TGU x 2 ea
Shoulder CAR’s x 5 ea
Scap Pull + Push
10 mins

Metcon (No Measure)

30 Mins to PB
Pull , Push & midline movement

Or
12 min AMRAP
Push Ups / Negatives
Pull ups / Negative / Ring Row
V-Sit

Rest 3
Seated DB Press
Row to Pockets
Shoulder tap’s

Note no reps, goal is quality of movement and feel the stimulus.