CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Butt, Psoas, calfs (lacross ball)

Activation:

2x

10 Wall Dead Bug

10 Side to Side banded walks

Warm-up

3x

10 Jumping Air Squats

5 Inch Worms + Push Up

:30 Runner stretch each side

Back Squat

10 Min to find your daily 1 RM on back squat

Reccomended warm up to it: 5-3-3-1-1-1 till failure

Metcon (Weight)

15min EMOM

65% of your daily 1 RM
Min 1: 5 Back Squats 65%

Min 2: 7 Box Jumps

Min 3: 12/9 Cal AB