CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, Glutes, Psoas, Calfs, Shins, Throacic Spine, PVC Pipe Stretches
Activation: 1×20 Wall DeadBug
Warm-up
2x
10 Banded Walks front to back
10 Airsquats
200m Run
10 Leg swings side to side
Front Squat
4×3 @ 85% 3RM
Tempo: 32X3
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
10 Front Rack Lunge (135/95)
8 Burpee Box Jump Overs (24/20)
400m Run
RomWod
Focus on lower body/back