CrossFit Georgetown – CrossFit
October 5 – Performance Nutrition Challenge
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Quads, IT Band, Glutes, Lower Back, Psoas, PVC Pipe Shoulder stretches
Activation: 1×10 Banded Deadbug (red/orange band)
Warm-up
3min AB/Rower
—THEN—
2x
10 Baned walks front to back (green/black)
10 Air squats
10 Leg swings side to side
Front Squat
3×6 @ 70% 1RM
Metcon (5 Rounds for reps)
1:00on/3:00off
x5
(Obj. Sprint – hit same # of burpees)
4 Power Cleans (185/125)
Remaining time max burpees over the bar