Monday 27th

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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Squat warm up (No Measure)

Jefferson squat – glute activation
Side lunge – improve ankle ROM
Perfect stretch – hip / thoracic mobility
X 3
Sled drags – fatigue the quads (weather permitting)
Prowler sprints – Posterior chain potentiation

Front Squat (3rm)

Sandbag Squat (10rm focus on breath and awareness )

Metcon (No Measure)

reverse lunge
Heavy prowler
Hip thrust
4 rds
focus on awareness and quality

people working out in a group fitness class


Talk with a coach to see if working out at Guerilla Fitness is right for you.
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