CrossFit Georgetown – CrossFit
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