CrossFit Georgetown – CrossFit
Sept 7 – Anniversary party @4PM @ Gym
Activation
Foam Roll: Quads, IT Band, Butt, Psoas, Thoracic Spine, Scaps,
Activation:
1×10 – each way – Fire Hydrant Circles
Warm-up
3min AB or Rower
—THEN—
2x
10 Banded Walks side to side
10 Air Squats
10 Spider mans (stay low bringing knee to elbow)
Front Squat
Count – 22X2
2sec hold at the top
2secs going down
2 sec hold at the bottom
X explode up
5×5 @60% 1 Rm
Metcon (Time)
4 RFT
(Obj. heavy + Pace)
10 Front Rack Lunges (135/85)
10 T2B
10 Thrusters (135/85)