CrossFit Georgetown – CrossFit
3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration
Activation
Foam Roll: Quads, IT Band, Butt, Lower back
Activation:
1×20 (each leg)
DB Dead bug (nothing higher than a 35#)
Warm-up
2x
10 Banded Walks Side to Side
10 Jumping AS
10 Leg Swings Front to Back
Bulgarian Split Squat
With Dumbbells or KB. Hold one in each hand. Measure one 1/2 steps out from back foot. Place back foot on box/bench. Squat down
3×6 each leg.
31X2
Metcon (12 Rounds for reps)
:20on /:40off
For the :20 it’s a sprint. A repeadable sprint. Trying to get same reps/cal each time
x3
Cal AB
Sit ups
DB Burpees (35/25)
Wt. Lunges (35/25)