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 (3RM “Move Faster”)
A2: Front Squat (5RM Move better)
A3: Sandbag Squat (MOVE SAFER/BETTER)
B: Russian Twist
Metcon (No Measure)
10 front squat
Carry
Lunge
Carry
10 min AMRAP.
Optional Carry
