CrossFit Georgetown – CrossFit
January 12 – Primal Challenge
Warm-up
20 Cal AB
—THEN—
3x
10 Air Squats
10/10 Banded Walks Front & Back
Activation
Foam Roll: Quads (wall stretch), IT Band, Butt (lacross ball), lower back (lacross ball)
Activation:
1×10/10 DB Dead Bug
Front Squat
3×4 @ 55% 1RM (51X1)
5 count going down (super slow) focus on core, weight in heels, pushing knees out, and keeping chest tall
Metcon (3 Rounds for reps)
x3
3:00min of work 2:00min rest
Start over each round – goal is to accomplish same reps each round and keep a steady pace
6 Weighted Step ups (35/25) (24/20 box)
4(R) Single Arm OH lunges (35/25)
4(L) Single Arm OH lunges(35/25)
6 T2B