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.
Front Squat (5rm)
A2: Kettlebell Front Squat (10rm)
2 x KBs in front rack
Metcon (No Measure)
BOOTY PUMP
EMOM x 3 rds
Hip Thrust
SB Squat
Sled Push
R. Swing
Two Rules
Focus on breathing and awareness – not reps
