Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
5 Pull ups
10 Press ups
15 V-sits
20 Pistols
12 min AMRAP
Movement nutrition
scale as needed and feel the body work
GYMNASTICS WIN
Either A or B
A) Pick a movement you want to work on for 10 mins
B) Do a skill/movement you never did before
WOD
Partner WOD
21-15-9
Push Ups
Pull ups
T2B
1 person working
10 min time cap
Metcon (No Measure)
CrossFit LITE
Warm up
10 Ring Row
5 Push Ups
10 Sit ups
x 4 rds
EMOM X 20
Seated Press / Push Up / HSPU
Negative / Pull ups
R.Twist / Widnscreen wipers
Rest
EMOM X 9
ME Plank
ME Hollow
ME Arch
