Guerilla Fitness, Home of CrossFit West Cork – CrossFit
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