Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Accessory
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 (10RM Move faster)
A2: Back Squat (Move better )
A3: Sandbag Squat (Move safer x 10+)
B: Side Plank (20/20)
Metcon (No Measure)
Front squat x 5 80/50
Wall ball x 15
Air squat x 30
X 4 rds