CrossFit Georgetown – CrossFit
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)