Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
10 scap pull ups
10 scap push ups
10 I-T-Y
X 2
10 face pull
20+ hair washers.
X 2
20 Second hollow
20 second arch
X 2
A: Srength EMOM (NO SCORE)
– Rope Climb / Pull up / Negative / Ring Row
– Ring Dip / Press up / Negative
– Hollow roll / Hollow hold
REST
B: Movement EMOM (NO SCORE )
– Muscle up / chest to bar / kipping pull up / pull through
– T2B / K2E / Sit up
– HSPU / HS Hold / Headstand
– Rest
