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 (Move faster 1rm)
A2: Front Squat (Move Better x 7)
A3: Sandbag Squat (Move safer )
B: WOODCHOP
Tabatta Assault (Calories)
Tabatta Assault
8 x 20 on 10 off max effort
1000m Row (Time)
Max Effort 1000m Row
