CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Butt, Psoas, Scaps

Activation:

1×10 Alt Banded Superman (orange band)

Warm-up

3 min AB/Rower

—THEN—

10 Pass throughs

10 Airsquats

10 Banded walks Side to Side

Metcon (AMRAP – Rounds and Reps)

Switch partners every MINUTE

25 minutes:

(obj. fast pace in the 1 min of work)
OH KB Carry (53/35) – down and back 2x

1 Shuttle Run

10 KB Thrusters (53/35)

1 Shuttle Run

20 KB Box Step ups (24/20)

1 Shuttle Run

30 T2B

1 Shuttle Run

30 KB Russian Twist (53/35)

1 Shuttle Run

20 KB Front Rack Lunges

1 Shuttle Run

10 AKBS (53/35)

1 Shuttle Run