Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Warm up
10 min AMRAP
TGU X 2 e.a. Focus on quality reps, building load as you go.
BTN Sliders x 10
BTN Dislocates x 10
Metcon (No Measure)
A.
Complete as many rounds and reps as possible in 10 minutes of:
8 Strict Handstand Push-Ups
8 Strict Supinated-Grip Pull-Ups
8 strict Knee raises
Rest 3 minutes, and then…
B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Ring Dips
15 Kipping Pull pull ups
15 Toes to ring
Scale as needed
CrossFit Lite
A.
Complete as many rounds and reps as possible in 10 minutes of:
8 Seated DB Press
8 ring row
8 Knee raises
Rest 3 minutes, and then…
B.
Complete as many rounds and reps as possible in 10 minutes of:
15 push ups scale to knees
15 Row to pockets
15 sit ups
