Tuesday 22nd

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.

people working out in a group fitness class

A NEW YOU STARTS HERE

Talk with a coach to see if working out at Guerilla Fitness is right for you.
Book a Free Intro
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