CrossFit Georgetown – CrossFit
PC – HEAVY CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Quads, IT Band, Inside Quad, Lower Back, Glutes, Psoas
Activation: 1×10/10 Bended knee fire hydrants
Warm-up
2 min AB/Rower
–THEN—
2x
10 Air squats
10 Leg swings front to back
10 Banded walks front to back
Metcon (Weight)
8 Min EMOM
EMOM for 8 min
3 Back Squats @ 80% 1RM
Metcon (5 Rounds for reps)
2:00on/1:00off
x5
(obj. repeatable pace)
6 Back Rack Step ups (135/85) (24/20)
6 Front Squats (135/85)
100m Run