CrossFit Georgetown – CrossFit
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