CrossFit Georgetown – Youth Program
Activation
Foam roll: quads, it band, psoas, butt, lower back, thoracic spine, shoulder stretches (green band)
Activation:
1×10 banded OH squats (orange)
Warm-up
3x
1 shuttle run
10 air squats
10 sit ups
Thruster
Thruster
5×3 increase weight each round.
Barbell must be taken from the ground not rack
Metcon (No Measure)
1:00on/1:00 off
X2
Plank
Airbike Sprint
DB Thrusters (50/35)
Flutter kicks
Row