Tuesday 31st

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

A: ALT EMOM – Strict strength

1) Pull up most complex x 5 / Negative / Ring row
2) Strict HSPU / Ring Dip / Press ups + support / Negative
3) Hollow Roll / Hollow and arch
4) Rest
X 4 rds

ALT EMOM – Movement

1) Muscle up / C2B / Kipping Pull ups / Pull through
2) HSPU / ABMAT / Handstand / Headstand
3) T2B / K2E
4) Rest
X 4 rds

people working out in a group fitness class

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