CrossFit Georgetown – CrossFit

PC – LIGHT 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, 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