CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Psoas, Butt, Lower Back, Hips, Ankles
Activation:
2×10
Wall Dead Bug
Warm-up
3 min on AB/Rower
3x
10 Banded Walks Front to Back
10 Air Squats
10 Banded Hip Raises
Lift Breakdown
Eyes
Chest
Core
Knees
Heels
How to Bail if needed
Back Squat (5-5-5-3-3-3-1-1-1)
We will have 30 minutes to find your 1RM on back squat. Warm up to it by doing a few reps at 5, a few at 3, then to sets of 1. Increase weight each round. Ask for a spotter if you need one.
Metcon (Distance)
:30on/:30off
Airbike or Rower
AB or Rower
:30/:30
x5
Pace should be based on what you want: slow and steady, or a sprint. Keep in mind every :30 should be the same pace