06.24.19

CrossFit Georgetown – CrossFit

June 29th – Fundraiser Memorial WOD 9-11AM.

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Activation

Foam Roll: Quads, IT band, Psoas, Butt, Lower Back, Inside Quad

Activation:

1×10 Bear Crawl (lacrosse ball)

Warm-up

3x

200m row

10 Air Squats

10 Banded walks front to back

Abs

2x

10 Russian Twist (45/25)

10 Weighted Sit ups (45/25)

10 Straight leg Wt. Sit ups (45/25)

Metcon (5 Rounds for weight)

E2MOM 5 Front Squats
50% – 60%-70% – 75% – 80%

Metcon (No Measure)

EMOM 12min
Min 1: Row 150m

Min 2: AB 9/6