Announcements
Mar 7 – Oly Class
Mar 8 – Athleta @ the Domain 1-3PM 20% off ENTIRE purchase
Mar 21 – Oly Class
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Inside Quad, Glutes, Psoas
Activation: 1×20 Small Banded Walks forward/back
Warm-up
2x
6 Cal AB
10 Jumping Airsquats
10 Leg Swings front to back
Back Squat
6×3 @ 90% 3RM
Tempo: 41X4
Metcon (Weight)
15min EMOM
Min 1: 15 Wall Balls (20/14)
Min 2: 12/9 Cal AB
Min 3: 2 Squat Cleans @90% 3RM