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Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit
Warm-up (No Measure)
2 TGU e.a
S.A. Hang – scaled fingers as needed
Scap Pull / Push
x 3 rds
EMOM X 3
Hollow / Arch 20 on 10 off
Metcon (No Measure)
AlT EMOM – Strength development
– Peg board / Pull ups / Negative
– Ring Dip / Banded / Push up
– Rope Climb / Lowers
– Handstand hold
x 4
AlT EMOM – Movement development
– Kipping pull up / Pull through
– Kipping HSPU / Ring support
– Rest
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