CrossFit Georgetown – CrossFit
JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!
Activation
Foam Roll: Quads, IT Band, Psoas, Butt, Lower Back, Hip Flexor Stretch (green band)
Activation:
1×10
Bear Crawl with lacrosse ball
Warm-up
3x
10 Banded walks side to side
10 Air squats
9 Cal AB
Weightlifting
Take the next 10 minutes to warm up to your 65%.
Metcon (Weight)
6min EMOM
EMOM for 6min
3 Back Squats @ 65% 1 RM
Metcon (AMRAP – Rounds and Reps)
REST 5 MIN after metcon 1
—THEN—
10 min AMRAP
10 DB SQUAT Cleans (50/35)
100m Run