Announcements

Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads, IT Band, Inside Quad, Glutes, Psoas, Lower Back

Activation: 1×10/10 Straight Leg Firehydrant

Warm-up

500m Row

—THEN—

2x

10 Banded Walks side to side

10 Leg swings front to back

10 Air squats

Back Squat

6×3 @ 80% 3RM

Tempo: 42X3

Metcon (Time)

3RFT

15min time cap

Obj. Hard Pace
10 DB Front Rack Box Step Ups (35/25) 24/20″

400m Run

10 T2B