Announcements

Mar 7 – Oly Class
Mar 8 – Athleta @ the Domain 1-3PM 20% off ENTIRE purchase
Mar 21 – Oly Class

CrossFit Georgetown – CrossFit

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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