06.12.19

by | Jun 10, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

Foam roll: quads, it band, posas, inside quad, butt, Lower back

Activation: 1×10 DB deadbug

Warm-up

3x

10 airsquats

10 leg swings side to side

10 banded walks front to back

Back Squat

3×8 at 70% 1RM

Metcon (Time)

3RFT

500M row

6 back squats @50% 1RM

10 wall balls (20/14)