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 Drag to fatigue
Sled push for hip extension and glute/Hamstring activation.
A1: Back Squat (Move faster x 5rm)
A2: Back Squat (Move better x 7)
A3: Sandbag Squat (Move safer x 10+)
Hollow + Arch Hold (20/20)
Metcon (No Measure)
OH Lunge x 20
Pull ups x 20
OH Lunge x 20
Burpee x 20
AMRAP X 12
