CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Inside quad, psoas, hip flexor (green band)

Activation:

1×20

DB Dead Bug

Warm-up

2x

10 Banded walks front to back (black/green band)

10 Sit ups

10 Air Squats

10 Leg swings front to back

Back Squat

3×8 @60% 1RM

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
Superset with

3×5/5

Keep the weight a medium to heavy without breaking form

16min EMOM (Weight)

Min 1: 10 Front Rack DB lunges (50/35

Min 2: 5/5 wt. box step ups

Min 3: 10/10 Russian Twist (45/25)

Min 4: 10 V-ups