Squats with Tempos

Announcements

Feb 15 – War Games comp in Belton
Feb 22 – Oly Class & Ropes Course https://crossfitgeorgetown.wodify.com

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Quads (couch stretch), IT Bands, Inside Quad, Glutes, Thoracic Spine, Psoas, Banded shoulder stretches (green band)

Activation: 1×10

T-Y-W’s (orange band)

Warm-up

2x

10 Banded Walks Side to Side

10 Banded Air Squats (small band around knees)

6 Cal AB

Overhead Squat

6×3 – increase weight each round. Working to a medium doable weight

Tempo: 32X3

Metcon (Time)

5 RFT

15 min time cap

Obj. Speed
10 DB Thrusters (50/35)

9 Cal AB

8 GHD Sit ups