Monday 21st

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

Warm-up

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 (3RM)

A2: Back Squat (7RM)

A3: Sandbag Squat (10+)

B: Russian Twist (30)

Metcon (No Measure)

50/30 Cal Assault SPRINT

Maximal effort.

full rest

3rds

people working out in a group fitness class

A NEW YOU STARTS HERE

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