Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
-Ring Row
– Press up
– V-sit
X 2
– I-T-Y-
– Face pull
– Scap Pull up / scap push up
X 3rds
Hollow / arch x 20/20
X 2
A: Pull ups / MU Progressions
10 mins to work and develop Pull up skill and progressions
or
10 min AMRAP
Press ups for quality
Ring row
V-sit
B: HSPU progressions
10 mins to work on HSPU skill and progressions
or
10 min AMRAP
Banded Pull down
DB Press
Knee raise
