CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Inside Quad, IT Band, Glutes, Psoas
Activation: 1×10 Banded Deadbug
Warm-up
2x
10 Leg swings front to back
10 Banded walks side to side
10 Airsquats
Back Squat
3×6 @ 75% 1RM
Metcon (Time)
22-16-8
(obj. heavy + pace)
Wt. Behind the neck lunges (155/95)
Cal AB/Rower – holding 3-5 RPM higher than avg RPMs
Box Jumps (24/20)