CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Butt, Psoas, Lower Back, Calfs
Activation:
1×20 Banded Deadbugs (orange band)
Warm-up
2x
100m row
10 Banded walks front to back
Abs
3x
With Medicine Ball
10/10 Russian Twists
10 Wt. Sit ups
10 V-ups switching ball from feet to hands
Metcon (AMRAP – Rounds)
20min AMRAP
(Obj. pace + heavy)
Partner A: Slad drag down and back 2x
Partner B: Runs laps outside.
Only thing that counts is the amount of laps ran