CrossFit Georgetown – Youth Program

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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