Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
10 scap pull ups
10 scap push ups
10 I-T-Y
X 2
10 face pull
20+ hair washers.
X 2
20 Second hollow
20 second arch
X 2
Metcon (No Measure)
EMOM X 4
– Rope Pull / Strict Pull up
– Press up
– L-Sit
EMOM X 4
– Muscle up / chest to bar / kipping pull up / pull through
– T2B
– Pistol
