Squat + Anaerobic

by | Dec 7, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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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)