Guerilla Fitness, Home of CrossFit West Cork – CrossFit
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.
