Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Metcon (No Measure)
Warm up
10 min AMRAP
3 TGU Right. + S.A. carry
3 TGU Left. + S.A. carry
Skill – 10 mins in a congo line format
• Handstand to forward roll
or Handstand Hold
or Forward Roll’s
Strength – 10 mins
A) Handstand push up strict – most complex x 5
Scale as needed
B)Pull ups most complex strict – most complex x 5
EMOM X 5
20 Second Hollow / Arch
3 MIN AMRAP
Strict knee raises or sit ups.