02.27.19

by | Feb 24, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

3.3.19 – 12-5PM Chase the Chief Event
3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration

View Public Whiteboard

Activation

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

Activation:

1×20 (10 each side)

DB Dead Bug

Warm-up

2x

10 Banded Walks side to side

10 Banded Squats

10 Banded Good mornings

Back Squat

3×8 @ 55% of your 1RM

Warm up to it by doing 2×5 increasing weight each round

Metcon (Weight)

15min EMOM
Min 1: 6 DB FR Step ups (50/35)

Min 2: 8 DB Front Squat

Min 3: 7 DB Clean