CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Butt, IT Band, Psoas
Activation:
3×10
Wall Deadbug
Warm-up
500m row
—THEN—
3x
10 Air Squats
10 Banded Walks side to side (green band)
Front Squat (5-5-5-5)
4×5 @ 65% 1 RM
rest 1:00 between each set
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
A trick to help you get through these:
17-16-15-14-13-12-11-10-9-8-7-6-5-4-3 reps
Abs
If time: Coaches choice