Squats + Anaerobic

by | Dec 29, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY

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Activation

Foam Roll: Couch stretch, Inside Quad, Glutes, Psoas

Activation: 1×10/10 Straight Leg Fire hydrant

Warm-up

3 min AB or Rower

—THEN—

2x

10 Airsquats

10 Banded Walks side to side

10 Leg swings front to back

Back Squat

4×5 @75% 3RM

13X3

Metcon (Time)

4 RFT

(Obj. speed)
200m Run

100m Farmers Carry (70/53)

10 GHD Sit ups