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