CrossFit Georgetown – Youth Program
Activation
Foam Roll:Quads, IT Band, Butt, Lower Back, Psoas
Activation:
1x :30 wall sit hold 90 degree angle in legs, arms out in front
Warm-up
2x
10 Air squats
10 Leg swings front to back
10 Banded walks front to back (blue band)
Back Squat
5×6 increase weight each round – starting with barbell
Metcon (No Measure)
15min EMOM
Min 1: 7 Box Jumps
Min 2: 6/4 Cal AB
Min 3: 7 DB Front Rack Lunges