Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
Cindy Warm up
– Choose two skills to work on
– Ring row > pull ups (strict and negative) > kipping > muscle ups
– Press ups > Ring Dips > headstand > handstand > HSPU
– Strict K2E > Kipping K2E > T2B
– Rope climbs
Assistance
– Pull
– Push
– Midline