Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
10 min AMRAP
Bear crawl
Duck walk
Lizard crawl
Chimp Crawl
A: Metcon (No Measure)
10 min AMRAP
5 Strict pull ups / ring row
10 press ups
15 Wall Squats
20 Sit ups
B: Metcon (No Measure)
10 Min AMRAP
20 second hollow
20 second arch
5 pull through
20 second hollow
20 second arch
5 candle sticks
C: Skill work (No Measure)
10 MINS TO WORK ON ONE GYMNASTIC SKILL
