Squats at Tempo

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Inside Quad, Calfs, Thoracic Spine, Psoas, Banded Shoulder stretches (green)

Activaiton: 1×10/10 Bent Knee Firehydrant

Warm-up

2x

10 BB Front Squats

100m Run

10 Banded walks front to back

Front Squat

4×3 @ 80% 3RM

Tempo: 3131

Metcon (Time)

12-9-6-6-9-12

Obj. Speed
Airbike Cal

Burpee Box Jumps (24/20)

DB Cleans (50/35)