Week 15 Cycle 1 – Squats

by | Feb 27, 2020 | W.O.D.

CrossFit Georgetown – CrossFit

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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