Guerilla Fitness, Home of CrossFit West Cork – CrossFit
Warm-up (No Measure)
Jefferson squat – glute activation
Side lunge – improve ankle ROM
Perfect stretch – hip / thoracic mobility
X 3
Prowler sprints – Posterior chain potentiation
A1: Overhead Squat (Move faster x 5rm)
A2: Overhead Lunge (Move Better x 12)
A3: Sandbag squat (Move safer x 10)
B: Side Plank (20/20)
Metcon (No Measure)
5 Front squat
10 Jumping Lunge
15 Wall balls
10 min AMRAP
