02.13.19

by | Feb 10, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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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#