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
Gymnastics EMOM
-HSPU
-Rest
– Double Under
– Rest
X 4 rds
Metcon (No Measure)
Or
30 C2B Pull ups
Or
Pull up progression.
30 Ring Muscle ups for time (Time)
12 min time cap
