Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Warm up
Jefferson squat – glute activation
Side lunge – improve ankle ROM
Perfect stretch – hip / thoracic mobility
X 3
Prowler sprints – Posterior chain potentiation
A1: Overhead Squat (Move faster x 5rm)
A2: Overhead Lunge (Move better x 5e.l. )
A3: Sandbag Squat (Move safer )
B: Side Plank (20/20 )
Metcon (No Measure)
10 Wall balls
1 + Burpee
10 min AMRAP.
