10.25.19

by | Oct 23, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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

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Activation

Foa Roll: Quads, IT Band, Inside Quad, Psoas, Glutes

Activation: 1×10 Wall Deadbug

Warm-up

3x

10 Airsquats

10 Banded walks front to back

10 leg swings front to back

Front Squat

5×5 @ 60% 1RM

Metcon (No Measure)

15min EMOM
Min 1: 10 Burpees to target (45# plate)

Min 2: 5 Lungsters (35/25)

Min 3: 9/6 Cal AB

Core

If time: Coaches choice