Community WOD

CrossFit Georgetown – CrossFitView Public WhiteboardActivationFoam Rollers: Quads, IT Band, Glutes, Thoracic Spine Lacrosse Ballers: Scaps, Lats, Delts, TrapsWarm-up2x 200m Run 10 Airsquats 10 Push ups 10 Leg swings front to back 10 Pass ThroughsMetcon (AMRAP...

Week 15 Cycle 1 – Squats

CrossFit Georgetown – CrossFitView Public WhiteboardActivationFoam Roll: Quads, Glutes, Psoas, Calfs, Shins, Throacic Spine, PVC Pipe Stretches Activation: 1×20 Wall DeadBugWarm-up2x 10 Banded Walks front to back 10 Airsquats 200m Run 10 Leg swings side to...

Week 15 Cycle 1 – Bro Sesh Day + WOD

CrossFit Georgetown – CrossFitView Public WhiteboardActivationFoam Roll: Thoracic Spine, Pecs, Scaps, Delts, Traps, Triceps (on box) Activation: 1×20 Banded Lat pull downs (red/orange band)Warm-up3x 10 Pass Throughs 10 Ring Rows 10 Push upsA1: Bench...

Week 15 Cycle 1 – Barbell Cycling

CrossFit Georgetown – CrossFitView Public WhiteboardActivationFoam Roll: Quads, IT Band, Inside Quad, Thoracic Spine, Psoas, Scaps, Wrist Activation: 1×10 Straight leg fire-hydrantWarm-up2x 200m run 10 BB Front Squats 10 BB Strict PressSquat Clean...