Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Banded lat pull down
Seated press
Hollow / Arch
10 min AMRAP
Metcon (No Measure)
A) 8 min AMRAP
-assisted 1 arm push up / Ring Dips / Push ups / Negative
-Strict Pull ups / Negative / Ring Row
-Dragon flag / Leg raise
Rest 4
10 min Play time
Practice / Play / Learn
