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
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)