Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Z Press x 10
– Row to pockets x 10
– Scap push up x 10
– Face pull x 10
3rds
– Max effort loaded plank x 15 seconds
Gymnastics
A: Muscle-ups
A1: Pull up progression
C2B X 10 Kipping / Pull up x 10 kipping / Pull up x 5 strict / Ring row
B: Parraeltte HSPU
B: HSPU Progression
Strict HSPU X 5 / Kipping HSPU X 10 / Ring dip x 5
C: L-Sit (Max Hold)
Metcon
Metcon (No Measure)
EMOM X FAILURE
-7 Burpee + 7 pull ups + 7 wall ball
Scale to 5 then 3 reps and scale pull ups as needed.
Goal is 10 rds
