03.07.19

CrossFit Georgetown – CrossFit

3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration

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Activation

Foam Roll: Quads, IT Band, Butt, Lower back

Activation:

1×20 (each leg)

DB Dead bug (nothing higher than a 35#)

Warm-up

2x

10 Banded Walks Side to Side

10 Jumping AS

10 Leg Swings Front to Back

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 each leg.

31X2

Metcon (12 Rounds for reps)

:20on /:40off
For the :20 it’s a sprint. A repeadable sprint. Trying to get same reps/cal each time

x3

Cal AB

Sit ups

DB Burpees (35/25)

Wt. Lunges (35/25)