Announcements
Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads (couch stretch), IT Bands, Inside Quad, Glutes, Thoracic Spine, Psoas, Banded shoulder stretches (green band)
Activation: 1×10
T-Y-W’s (orange band)
Warm-up
2x
10 Banded Walks Side to Side
10 Banded Air Squats (small band around knees)
6 Cal AB
Overhead Squat
6×3 – increase weight each round. Working to a medium doable weight
Tempo: 32X3
Metcon (Time)
5 RFT
15 min time cap
Obj. Speed
10 DB Thrusters (50/35)
9 Cal AB
8 GHD Sit ups