Youth Program Day 10

CrossFit Georgetown – Youth Program

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Butt, Lower Back, Hip flexor (green band)

Activation:

1×10 Wall Deadbug

Warm-up

2x

200m row

10 Air squats

10 leg swings front to back

Abs

:30on/:30off

x3

Plank

L-Hold

Goblet Squat

4×8

Metcon (Time)

4RFT
10 Goblet Squats

8 Box Jumps

6 Cal Rower

Game

Dodge Ball – with a twist

Have to do X amount of a movement before grabbing a ball