Monday 20th

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: 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

people working out in a group fitness class


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