CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Inside quad, Psoas, Butt
Activation:
1×20 Wall Dead Bug
Warm-up
3 min AB/Rower
—THEN—
2x
10 Airsquats
10 PVC Pass Throughs
10 Leg swings front to back
Abs
1:00 on :30 off
x3
Plank on elbows only
Back Squat
5×8 @ 50% 1RM
Metcon (Time)
2 RFT
(obj. quick pace)
20 DB OH walking lunges (35/25) (10 on each leg)
20 DB Front Rack Step ups (24/20)
10 T2B
10 DB Thrusters (35/25)