CrossFit Georgetown – Youth Program
Activation
Foam Roll: Quads, IT Bands, Butt, lower back, Shoulder PVC pipe
Activation:
1×10
Wall Dead Bug
Warm-up
3x
2 laps outside (down & back)
10 Airsquats
10 Banded walks side to side
Front Squat
4×8 increase weight each round if form is consistant and correct
Metcon (Weight)
12min EMOM
Min 1: 5 DB Front Squats
Min 2: 9/6 Cal AB
Min 3: 8 Slam Balls
Game
Hot Lava