CrossFit Georgetown – CrossFit
Activation
Foam Roll: Lower back, Butt, Quads, IT Band, Psoas
Activation
20 (each side)
DB Dead bug (nothing heavier than a 35#)
Warm-up
3x
10 Banded walks front to back
10 Banded walks side to side
10 Air squats
Back Squat
5×3 @ 75% 1RM
Warm up to it doing 3×3 increasing weight each round
Lift Breakdown
Go over pistols and alternatives:
1. Single leg squat to box
2. Single leg squat on top of box (depth)
3. Single leg squat to band on rig
Metcon (Weight)
12min EMOM
Min 1: 6 Pistols
Min 2: 6 DB OH lunges (50/35)
Min 3: :30sec plank
Min 4: 6 DB Wt. Step ups (50/35)