Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Jefferson squat – glute activation
Side lunge – improve ankle ROM
Perfect stretch – hip / thoracic mobility
X 3
Prowler sprints – Posterior chain potentiation
A1: Overhead Squat (X 5RM Move faster)
A2: Overhead Lunge (Move better)
A3: Sandbag squat (Move safer)
B: Side Plank (20/20)
Metcon (No Measure)
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls