Guerilla Fitness, Home of CrossFit West Cork – CrossFit
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
