CrossFit Georgetown – CrossFit

January 1 – Closed
NEW CLASS TIMES JAN 2
5:00AM
6:00AM
9:00AM
5:00PM
6:00PM

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Activation

Foam Roll: Lower Back, Butt, Hamstrings

Activation:

1×10 Pallof Press

Warm-up

500m row

—THEN—

2x

10 Barbell Good mornings

10/10 leg swings

10 banded walks front to back

Deadlift

10min to establish a DAILY 1Rm on deadlift

Metcon (Weight)

15min EMOM
Load bar to 50% of your DAILY 1RM

MIN 1: 5 DL

MIN 2: 9/6 cal AB

MIN 3: :30sec plank (any varitiation)