Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
-5 press ups
– 10 scap press ups
– 15 I-T-Y
X 3
Rope Pull
X 3 rds
Metcon
Metcon (No Measure)
ALT EMOM
1) HSPU / Ring dips / Press ups
2) Bent over row
3) OH Lunge
4) T2B / v-sit / knee tuck
5) Rest
X 4
Finisher
Hercules hold
