10.10.10 – WOD + ROM WOD

CrossFit Georgetown – CrossFit

PC – HEAVY CARB DAY
Saturday – 8AM Open WOD Throwdown
9AM – Community WOD
October 19 – DXA Scan
October 19 – OLY Clinic

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Inside Quad, Lower Back, Glutes, Psoas

Activation: 1×10/10 Bended knee fire hydrants

Warm-up

2 min AB/Rower

–THEN—

2x

10 Air squats

10 Leg swings front to back

10 Banded walks front to back

Metcon (Weight)

8 Min EMOM
EMOM for 8 min

3 Back Squats @ 80% 1RM

Metcon (5 Rounds for reps)

2:00on/1:00off

x5

(obj. repeatable pace)
6 Back Rack Step ups (135/85) (24/20)

6 Front Squats (135/85)

100m Run