7.19.19

by | Jul 17, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828
OLY CLINIC

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Activation

Foam Roll: Quads, IT Band, Inside Quad, Glutes, Lower Back, Psoas

Activation:

1×10 Press to Center (orange band)

Warm-up

2 min AB/Rower

—THEN—

2x

10 Airsquats

10 Legs swings front to back

10 banded walks side to side

Front Squat

5×5 @ 70% 1 RM

Metcon (AMRAP – Rounds)

12min AMRAP

EMOM stop and do 3 burpees
10 Front Rack lunges (95/65)

8 Front Rack box step ups

1 lap down and back