Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Scap Push up
Scap pull up
X 2
Face pull
I-T-Y-
X 2
Hollow / Arch x 20/20
X 2
ALT EMOM (QUALITY REPS)
– Pull up / Muscle up progressions
– Pistols progression
– Rest
X 4 rds
Metcon (No Measure)
WOD
2 Rope climb
8 SHSPU
32 L-sit flutter kicks
3 rds NOT FOR TIME.