CrossFit Georgetown – Youth Program
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