Announcements

Feb 8th – Girls Night In! @ 6PM https://www.facebook.com/events/2443792572397352/
Feb 15 – War Games comp in Belton
Feb 8 – Oly Class
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Glutes, Psoas, Lower back

Activation: 1×10/10 Straight leg firehydrant

Warm-up

2x

6 Cal AB

10 Banded walks side to side

10 Air squats

Back Squat

4×3 @ 85% 3RM

Tempo: 41X1

Metcon (4 Rounds for reps)

3:00on/1:00off

x4

(Obj. same pace)

Start where you left off
10 Back Rack Lunges (135/85)

6 Burpee Pull ups

250m Row