Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) 20 wall ball 10 cal row Stretch & move x 3 rds Metcon (No Measure) 9.30…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) Rope Pull + Push ups x 2 rds 1/2 keeling press + Chainsaw row + R.twist…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) TGU X 2 ea Shoulder car x 5 ea x 3 rds Hollow / Arch EMOM…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) Hinge Warm up A1: Deadlift (Heavy triple) A2: Deadlift (TEKKERS) Ring Dips (M.E.) Metcon (No Measure)…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) Fun and Games 1000m Row (Time) Max Effort 1000m Row Metcon (No Measure) EMOM Row 18/15…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) KB Squat 90/90 Lunge P. Stretch x 2-3 rds Back Rack Lunge (6 e.l.) Side Plank…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) TEAM ROWLING Metcon (No Measure) 20 min Partner WOD P1 20 Cal row P2 5 Push…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) 8 MIN AMRAP DB push press Ring Row Push Ups Row to pockets Metcon (No Measure)…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) TGU X 2 ea Shoulder CARs x 5 ea x 4 rds / 10 mins Hollow…

Guerilla Fitness, Home of CrossFit Clonakilty – CrossFit View Public Whiteboard Warm-up (No Measure) HINGE MASTER CLASS KB Swing – Focus ONLY on squeezing your pecs when moving for 20+…