CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Back, Hamstrings (ball on box), Butt, Shoulders (ball)

Activiation:

10 Banded Dead Bug

10 Alternating Superman

Warm-up

500m Row

or

3min AB

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Lift Breakdown

Go Over:

Deadlift Form

Hang Power Clean

Push Jerks

Modification Options:

lighter weight

DB

less rounds (if you are just starting out)