CrossFit Georgetown – CrossFit
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