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 (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