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