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