CrossFit Georgetown – CrossFit
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)