Thursday 15th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 TGU e.a
S.A. Hang – scaled fingers as needed
Scap Pull / Push
x 3 rds

EMOM X 3
Hollow / Arch 20 on 10 off

Metcon (No Measure)

AlT EMOM – Strength development
– Peg board / Pull ups / Negative
– Ring Dip / Banded / Push up
– Rope Climb / Lowers
– Handstand hold
x 4

AlT EMOM – Movement development
– Kipping pull up / Pull through
– Kipping HSPU / Ring support
– Rest