Benchmark Day 5

by | Apr 16, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Butt, Quads, IT Band, Psoas

Activation:

2×8 Wt. Dead Bug

Warm-up

3x

200m row

10 Banded walks front to back

10 jumping air squats

Lift Breakdown

Front Rack Position

Eyes

Chest

Core

Knees

Feet

Front Squat (5-5-5-3-3-3-1-1-1)

Find 1RM Front Squat

Metcon (Distance)

If time left:
3:00min on/1:00min off rower

x3