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