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 x 3rm)
A2: Front Squat (Move better x 7)
A3: Sandbag Squat (Move safer x 10+)
B: Bottom up KB Press
Metcon (No Measure)
1O MIN AMRAP
10 OH Lunge e.l.
10 Burpee to plate
10 C2B Pull ups
