Guerilla Fitness, Home of CrossFit West Cork – CrossFit – OFF PEAK
Warm-up
-Row to pockets
-Face pull
-Scap push ups X 3 rds
ROPE PULL X 3 X 50 FEET
Weightlifting
A: Shoulder Press (x 5)
B: Inverted Ring Rows (x 7+)
C: Hollow Complex
Metcon
Metcon (No Measure)
Met Con – 10 MIN AMRAP
9-6-3
Push Press Hang clean / Swings
12-9-6
Push Ups Hang Clean / Swing
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
