CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Thoracic Spine, Glutes, Scaps, Banded Hip flexor stretches (green band)
Activation: 1×10 Wall Deadbug
Warm-up
2x
10/10 Ankle rollouts
10 Pass throughs
6 DB Strict press
10 Airsquats
Metcon (AMRAP – Rounds)
30min AMRAP
Split as needed
Obj. Pace
20 Pistols
1,000m Row
40 AKBS (53/35)
1,000m Row
60 DB Snatch (50/35)
1,000m Row