Announcements
Mar 21 – Oly Class
Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Inside Quad, Psoas, Banded Hi pFlexors
Activation: 1×20 Banded Deadbug (red/orange band)
Warm-up
2x
200m Run
10 Leg swings front to back
6 Burpees
A1: Front Squat
3×8 @ 60% 3RM
A2: Bulgarian Split Squat
With Dumbbells or KB. Hold one in each hand. Measure one 1/2 steps out from back foot. Place back foot on box/bench. Squat down
3×6 stay a steady weight with DB
Metcon (Time)
4 RFT
100m Sled Drag (200/155)
10 Burpee Box Jump Overs (24/20)
10 T2B