Monday 25th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

Warm-up (No Measure)

Jefferson squat
Side lunge
Perfect stretch
X 2-3 rds
Sled drag to fatigue quads
2+ rds
Sled push to activate posterior chain
2+ rds

a1: Front Squat (1rm – “Move Faster”)

a2: Front Squat (x 5 “Move Better”)

a3: Sandbag Squat (x10 + move safer )

B: Side Plank (20/20)

Metcon (No Measure)

50 wall ball
30 sit ups
10 hang clean or Front squat.
X 10 min AMRAP

people working out in a group fitness class


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