7.10.19

CrossFit Georgetown – CrossFit

JULY 20TH
DXA SCAN https://www.facebook.com/events/316175105942828/
OLY CLINIC
GYM NIGHT OUT!

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Activation

Foam Roll: Quads, IT Band, Psoas, Butt, Lower Back, Hip Flexor Stretch (green band)

Activation:

1×10

Bear Crawl with lacrosse ball

Warm-up

3x

10 Banded walks side to side

10 Air squats

9 Cal AB

Weightlifting

Take the next 10 minutes to warm up to your 65%.

Metcon (Weight)

6min EMOM
EMOM for 6min

3 Back Squats @ 65% 1 RM

Metcon (AMRAP – Rounds and Reps)

REST 5 MIN after metcon 1

—THEN—

10 min AMRAP
10 DB SQUAT Cleans (50/35)

100m Run