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 (Move faster x 10)
A2: Sandbag Squat (Move better/safer x 10+)
B: L-Sit (Max effort)
Metcon (No Measure)
21-15-9
DB Hang clean thruster
Burpee