CrossFit Georgetown – CrossFit

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

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Activation

Foam Roll: Quads, IT Band, Inside Quad, Glutes, Thoracic Spine, Scaps

Activation: 1×10 Bent Knee Firhydrant Circles (each way)

Warm-up

3x

10 Banded Walks Side to Side

10 Leg swings front to back

10 Barbell Thrusters

Front Squat

3×6 @ 60% 1 RM

Metcon (Time)

For Time
200m Row

21 Thrusters (95/65)

21 Pull Ups

300m Row

15 Thrusters

15 Pull ups

400m Row

9 Thrusters

9 Pull ups