Squat + Hing + Energy System

CrossFit Georgetown – CrossFit

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Activation

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

Activation: 1×10 Wall Deadbug

Warm-up

3 min AB/Rower

—THEN—

2x

10 Airsquats

10 Banded walks front to back

Back Squat

3×8 @ 60% 3RM

Metcon (3 Rounds for reps)

2:00on/3:00off

x3

(obj. sprint – repeatable pace)

Start back from the top each round

6 DB Cleans (50/35)

12/9 Cal AB

6 DB Deadlifts (50/35)