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
