Thursday 7th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

TGU X 2 ea
Shoulder car x 5 ea
x 3 rds

Hollow / Arch EMOM 20/20
X 5

Strength & Skill development

EMOM
Max Strict pull ups / Ring Row
x 4 rds

EMOM
Max SHSPU / Dips / Push ups
x 4

WOD
12 min EMOM
ODD – Handstand push up or hold practice
EVEN – Kipping Pull ups / T2B practice