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: Back Squat (1RM – MOVE FASTER)
A2: Back Squat (Move better)
A3: Sandbag Squat (Move safer)
B: Side Plank (20/20)
Metcon (No Measure)
LOADED
“BRING SALLY UP”
Metcon (Time)
30 BURPEE FOR TIME
– Goal under 1 min!!