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
A1: Back Squat (Move faster x 5RM)
A2: Back Squat (Move better x 7)
A3: Sandbag Squat (Move better)
B: Side Plank (20/20)
Metcon (No Measure)
ALT EMOM
S.L Squat
SB Carry
Plank
X 4 rds
