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 Drag to fatigue
Sled push for hip extension and glute/Hamstring activation.
A: Back Squat (1rm)
A1: Back Squat (5RM)
A3: Sandbag Squat (10+)
Metcon (No Measure)
50 Wall balls
40 OH Lunge
30 Wall balls
20 OH lunge
10 Burpee