CrossFit Georgetown – CrossFit
June 29th – Fundraiser Memorial WOD 9-11AM.
Activation
Foam Roll: Quads, IT band, Psoas, Butt, Lower Back, Inside Quad
Activation:
1×10 Bear Crawl (lacrosse ball)
Warm-up
3x
200m row
10 Air Squats
10 Banded walks front to back
Abs
2x
10 Russian Twist (45/25)
10 Weighted Sit ups (45/25)
10 Straight leg Wt. Sit ups (45/25)
Metcon (5 Rounds for weight)
E2MOM 5 Front Squats
50% – 60%-70% – 75% – 80%
Metcon (No Measure)
EMOM 12min
Min 1: Row 150m
Min 2: AB 9/6