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