CrossFit Georgetown – Youth Program

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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