CrossFit Georgetown – CrossFit
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