Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Jefferson squat
Side lunge
Perfect stretch
X 2-3 rds
Sled drag to fatigue quads
2+ rds
Sled push to activate posterior chain
2+ rds
A1: Back Squat (10RM)
A2: Sandbag Squat (10+)
B: Russian Twist (4 X 30)
Metcon (No Measure)
21 Air squats
15 Wall ball
9 Front squat
10 min AMRAP
