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 push for hip extension and glute/Hamstring activation.
KB Front Squat (60 seconds effort focus on breath)
S.A. Front rack carry
elbows down to challenge midline
Metcon (No Measure)
50 -40 – 30 – 20 – 10
Wall ball
KB Swing
Focus on awareness breathing
12 min time cap