CrossFit Georgetown – CrossFit

August 10 – Rowing Clinic @ 8AM
August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

View Public Whiteboard

Activation

Foam Roll: Quads (Couch stretch), IT Band, Inside Quad, Butt, Lower Back

Activation:

2×10 DB Dead Bug

Warm-up

2x

2 laps down and back

10 Banded Walks Side to side (green band)

10 Jumping Air Squats

Front Squat

4×5 @75% 1 RM

Hold for 3 sec at the bottom of your FINAL rep on each set.

Metcon (Time)

15-12-9-9-12-15
Box Jump Overs (24/20)

Cal Row

Wall Balls (20/14)