CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Psoas, Banded Hip flexor stretch (green band)
Activation:
1×20
Opposites Dead Bug
Warm-up
3 min AB
—THEN—
2x
10 Air squats
10 Banded walks front to back
10 Kips on bar
Front Squat
4×3 @ 75% 1 RM
Warm up to it by doing 3×3 increasing weight each round.
CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#