Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm up
1/2 kneeling press
chainsaw row
Lunge & step up
RDL
10 MIN AMRAP
no rep scheme, find stimuli
Gymnastic Piece 1
10 mins to work on most complex pull
Gymnastic Piece 2
10 mins to work on most complex press
Gymnastic Piece 3
10 mins to work on most complex midline
Goal is to level up or improve skill level, not to hit volume
CrossFit Lite 10am + Row and Flow at 8pm
Same warm up
8 min AMRAP for quality
Seated press until near failure
Ring row until near failure
8 min AMRAP for quality
Floor press until near failure
Bent over row until near failure
8 min AMRAP for quality
Updown plank until near failure
Hollow until failure
Arch until failure
