Tuesday 24th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

View Public Whiteboard

Warm-up (No Measure)

15 min AMRAP
Banded Lat pull down x 10
Seated press x 10
S.A. Carry x 1 lap
S.A. Front rack (elbows downs)
R.Swing x 30 rep

15 mins skill time (2-3 reps per progression )

Skin the cat
Pistols
work progressions

Alternating EMOM

HSPU X 5-8 – Most complex
Pull ups x 5-8 – most complex
Max effort v-sits or sit ups
4 RDS