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