CrossFit Georgetown – Youth Program

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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

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