CrossFit Georgetown – Youth Program
Activation
Foam roll: quads, IT band, calf’s, shins, butt
Activation:
1×10
Wall dead bugs
Warm-up
2x
10 air squats
2 laps down and back
10 sit ups
Gymnastics
Spend 5 minutes working on jump rope
1. Hands
2. Feet
3. Wrist
4. Jump
Back Squat
4×8 increase weight each round
Metcon (No Measure)
12min EMOM
Min 1: 10 GBS
MIN 2: 2 shuttle runs
Min 3: 8 box jumps