Squat Day + Anaerobic

CrossFit Georgetown – CrossFit

December 7th – Christmas Party!

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Activation

Foam Roll: Thoracic spine, Quads, IT Band, Inside Quad, Banded Hip flexor stretch, PVC Pipe shoulder stretches

Activation: 1×10 Banded Deadbug

Warm-up

2x

10 Barbell Front Squats

10 Banded Walks side to side

6 Cal AB

Overhead Squat

20 min to find a DAILY 3RM

Metcon (3 Rounds for calories)

:30on/2:00 rest

x3

(Obj. all out sprint)
AB Sprints – Calories

Metcon (Time)

15-12-9

(Obj. sprint)
DB Cleans (50/35)

Burpee Box Jumps (24/20)