Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
2 TGU e.a.
Max Hang
Scap Pull / push
8 min AMRAP
EMOM X 3
Hollow & arch x 20/20
Metcon (No Measure)
Gymnastic Strength EMOM
– Pull (Weighted / C2B /Pull up / Negative / Ring Row)
– Push (1 arm push up / SHSPU / Ring Dip / Push up / Negative)
Midline ( L-Sit / L-sit hang/ Knee tuck)
– Rest
x 4
Movement EMOM
– Push (RMU / BMU / Kipping Pull ups / Pull through)
-Push (DHSPU / HSPU / AMHSPU/ HS Hold / Headstand)
Midline – T2B / K2E
Rest
x 4
