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 push for hip extension and glute/Hamstring activation.
Metcon (No Measure)
Every 3 mins x 4 rds
10 SB Squat or Front squat from floor
+ sled sprint
Metcon (No Measure)
30 SB squat clean
scale to;
30 DB burpee squat clean
for time
