Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
12 min AMRAP
Hollow / Arch 20/20
½ Keeling press x 8-10
Single arm ring row x 10/10
Scap pull ups / push ups x 10/10
Gymnastics
Progressions
Pick two to work on
• Muscle up progressions
• FREE HS hold progressions
• Rope climb
• Skin the Cat
Metcon (No Measure)
20 Burpee Ring muscle ups for time
Scale;
Bar Muscle ups + 10 REPS
C2B + 15 REPS
Pull ups + 20 reps
Jumping Pull ups + 30 reps.