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

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Activation

Foam Roll: Quads, IT Band, Calfs, Shins, Scaps, Delts

Activation: 1×20 OH Banded Squats (orange band)

Warm-up

3 min AB/Rower

—THEN—

2x

10 Legs swings front to back

10 Banded walks front to back

10 Pass throughs

10 PVC Pipe OH Squats

Metcon (AMRAP – Rounds)

20min AMRAP

You Go I Go

1 Partner works at a time

1 Partner does 1 FULL round – then you switch
400m Run

10 Power Snatches (95/65)

6 Burpees over the bar