Monday 9th

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

people working out in a group fitness class


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