CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Butt, Calfs, Lower Back, Psoas

Activation:

1×10

Alt. Deadbug

Warm-up

3x

10 Banded Walks front to back

50 DU

10 Jumping Airsquats

10 Leg swings front to back

Back Squat

3×8 @60% 1 RM

Metcon (Time)

5 RFT
1 Seld drag (1 way on the driveway)

10 Wall balls (20/14)

8 AKBS (53/35)

6 DB SQUAT Cleans (50/35)