6.28.19

by | Jun 26, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

Saturday – Memorial WOD 9-11AM
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Activation

Foam Roll: Quads, IT Band, Throacic Spine, Scaps

Activation:

1×10 Banded Squats (green band)

Warm-up

2 min AB

—THEN—

2x

10 Banded walks front to back

10 Jumping Air Squats

Back Squat

3×5 @ 70% 1RM

Metcon (Weight)

1:00min on/1:00min off

x4
1. Seated sled pulls (weight will vary per person)

Keep in mind it’s harder on the mats

2. Airbike (RMPs 75+/65+)