CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads (couch stretch), Inside Quad (foam roller), Butt (lacrosse ball), Psoas (lacross ball), Thoracic Spine (wall), Hip flexor stretch (green band)

Activation:

1×10 Wall Deadbug

Warm-up

3 min on rower/AB

—THEN—

x2

10 Banded walks front to back (green band)

10 Banded pull aparts overhead (orange band)

10 Air squats

Thruster

10minutes to find a 3rep Max Thruster

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Core

If time – coaches choice