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.
Front Squat (5rm from the floor)
Sandbag Squat (Focus on breath and stimulus )
Side Plank (30/30)
Karen (Time)
For Time: 150 Wall-Ball Shots, 20# / 14#
You go, I go
Focus on breath and not reps
