Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up
– Viking press + row 2 pockets + I-T-Y
X 2-3 RDS
– Rope pull + scap push up
X 2-3 rds
Strength
A: Press (x 5)
B: Rope Climb
rope climb/ring row
C: Hollow + Arch Hold (x 20/20)
Metcon
Metcon (No Measure)
21-15-9
Push Press
S.D.L.H.P
Buy in and out with 50 kb swing.
