CrossFit Georgetown – CrossFit
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)