Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Face pull x 15
– Z Press x 10
– Row to pocket x 10
X 3
Metcon
Metcon (No Measure)
21-15-9
Cal row / Assault
Over the row burpee
Gymnastics
Every 90 seconds mins 4 rds work on the following;
A) HSPU
B) Muscle up
C) T2B
D) Double under
