Tuesday 28th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Warm-up (No Measure)

Max effort hang
Hollow / Arch x 20/20
Facepull
Side plank x 20/20
15 min AMRAP

Pull-ups (Most complex)

Strict HSPU (Most complex variation )

Hollow Roll Plus (quality )

1 Hollow Roll + 1 Vsit

Metcon (No Measure)

10-1
HSPU + Pull ups
Scale to
seated press and Ring Row

focus on quality