CrossFit Georgetown – CrossFit

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Foam Roll: Lower back, Butt, Quads, IT Band, Psoas


20 (each side)

DB Dead bug (nothing heavier than a 35#)



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)