CrossFit Georgetown – CrossFit
PC – LIGHT CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic
Activation
Foam Roll: Quads, Psoas, Hip flexors + Hamstrings (green band)
Activation: 1x10Banded Interior & Exterior leg extensions (orange/red band)
Warm-up
2x
10 Air squats
10 Sit ups
9 Cal AB
Gymnastics
Pistol Breakdown/Work:
Spend 15-20 minutes here explaining/showing/doing
– Sit to stand from a box
– On a box – lowering down
– Banded on the rig for assistance
– Stability ball on wall
Metcon (No Measure)
15min EMOM
Min 1: 6 Pistol Squats on R leg
Min 2: 6 Pistol Squats on L leg
Min 3: 200m Row
*If you need to ramp it up add weight to your pistol squats (KB or DB)
Core
Coaches choice if remaining time