Squats + Anaerobic

by | Jan 5, 2020 | W.O.D.

CrossFit Georgetown – CrossFit

Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge
Jan 25 – DXA Scan

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Activation

Foam Roll: Quads, IT Band, Glutes, Thoracic Spine, Psoas, Hip flexor banded stretch

Activation: 1×10/10 Bent knee firehydrant

Warm-up

2x

10 Banded walks side to side

8 Barbell Front squats

6 Cal AB

Front Squat

4×3 @ 80% 3RM

Tempo: 12X4

Metcon (5 Rounds for time)

5 Rounds

Rest 1:1 Ratio

Obj: same hard pace
9 Thrusters (135/85)

6 AB Cal

3 T2B