Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Squat Warm up (No Measure)
Jefferson Squat – Activation / potentiation
Side Lunge – Mobility / Activation
Perfect Stretch – Mobility
x 3rds
Sled Drag to fatigue
Sled push for hip extension and glute/Hamstring activation.
A1: Front Squat (3RM – Move faster)
A2: Front Squat (Move better x 7)
A3: Sandbag Squat (Move safer)
B: WOODCHOP
Metcon (No Measure)
20 second max effort assault SPRINT
1.40 off
X 5 rds
Or
1.40 row, rest 20
X 5 RDS
