CrossFit Georgetown – CrossFit

PC – HEAVY CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic

View Public Whiteboard

Activation

Foam Roll: Quads (couch stretch), Thoracic Spine, IT Band, Inside Quad, Glutes, Psoas

Activation: 1×20 banded deadbugs (orange band)

Warm-up

3x

100m run

10 Air squats

10 baned walks side to side

Front Squat

5×5 @ 60% 1RM

Metcon (3 Rounds for reps)

3:00on/2:00off

x3
3 Cleans @ 70% 1 RM

6 Burpee Box Jumps (24/20)

9 Cal AB