CrossFit Georgetown – CrossFit
– Family Bowling Night RSVP on Facebook group
https://www.facebook.com/events/2196074900438337/
Activation
Activation
Foam Roll: Quads (foam roller), IT Band (foam roller), Psoas (lacorsse ball), Calfs & Shins (lacrosse ball)
Activation:
1×20/20
DB Dead Bug
Warm-up
3x Fundamentals
10 Air Squats (facing wall – chest tall, weight in heels, knees out) objective: get as close as possible to wall without loosing form
10 Banded Walks Front to back (green band)
:30 Airbike
Back Squat
4×6 @ 65% 1RM
Warm up to it by doing 3×4 increasing your weight each time.
Metcon (Weight)
15min EMOM
Min 1: 6 Weighted Box Step Ups (24/20) (35/25)
Min 2: :30 Sprint on AB ( 75-85 RPM/ 60-70 RPM)
Min 3: 6 Burpee Pull ups