Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Jefferson squat
Side lunge
Perfect stretch
X 2-3 rds
Sled drag to fatigue quads
2+ rds
Sled push to activate posterior chain
2+ rds
A1: Front Squat (5rm “Move Faster”)
A2: Sandbag Squat (“Move safer / better” )
B: Russian Twist
Metcon (No Measure)
30 Burpee
20 KB Snatch
10 OH Squat
10 min AMRAP
