CrossFit Georgetown – CrossFit

PC – HEAVY CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD

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Activation

Foam Roll: Quads, IT Band, Glutes, Scaps, Hip Flexor/Hamstring banded stretch (green band)

Activation: 1×10/10 Straight leg firehydrant

Warm-up

3x

10 Air Squats

10 Banded Walks front to back

200m Row

Back Squat

5×6 @ 60% 1 RM

Metcon (Time)

4 RFT
3 Squat Cleans @70% 1RM

10 AKBS (53/35)

400m Run