CrossFit Georgetown – CrossFit

October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic

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Activation

Foam Roller: Quads, IT Band, Inside Quad, Thoracic Spine

Lacrosse Ball: Scaps, Lats, Delts, Lower back/Upper Glute

Warm-up

With a partner:

2x

20 Plank Claps per side

20 Wallball passes side to side

20 Airsquats + ball toss

2 laps down and back with ball

Metcon (Time)

5 RFT

*30 min time cap
400m Run (together)

40 Lungsters (35/25) (split)

30 RKBS (70/53) (split)