Squat Day + Anaerobic

CrossFit Georgetown – CrossFit

Dec 23 – Normal Hours
Dec 24 – 9AM ONLY
Dec 25 – Closed
Dec 26-27 – Coaches Hours will be posted
Dec 28 – Community WOD
Dec 29 – 31 – Normal Hours
Jan 1 – 9AM ONLY

View Public Whiteboard

Activation

Foam Roll: Quads (wall), Inside Quad, IT Band, Banded Hip Flexors, Banded Shoulders

Actviation: 1×10 Banded Deadbug (orange band)

Warm-up

2x

9/6 Cal AB

6 Barbell Front Squats

10 Pass Throughs

Front Squat

4×5 @ 65% 3RM

15X5

Metcon (4 Rounds for reps)

2:00on/2:00off

x4

(Obj. hard pace)
10 DB Front Rack Lunges

(50/35)

8 Burpees over the DB

6 Cal Row