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.
A1: Back Squat (1RM)
A2: Back Squat (5RM)
A3: Sandbag Squat (5 X 10+)
B: Side Plank
Metcon (No Measure)
ALT EMOM
– Lunge
– Plank
– Jumping Jack.
X 4
