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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
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