Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
5 press ups
10 sit ups
20 squats
X 8 min AMRAP
EMOM – Bodyweight strength work
– Ring Row / pull ups
– Press ups / Ring Dips
– Hollow + arch
X 3
EMOM – Bodyweight skill work
– HS Hold / HSPU
– Rest
– Banded pull ups / Kipping pull ups
– Rest
– Kipping K2E / T2B
– Rest
X 4rds
