Monday 3rd

Guerilla Fitness, Home of CrossFit West Cork – CrossFit

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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

people working out in a group fitness class


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