CrossFit Georgetown – CrossFit
Foam Roll: Calfs (lacross ball), Lower back (lacross ball), Hamstrings on box (lacross ball)
Forward and backward banded walks (green band)
*With and empty barbell
10 Behind the neck good mornings
10 Back Squats
5 Behind the neck press (snatch grip)
Double Under work!
Spend 5 minutes here
If you can do DU this is your time to find your Max Effort (to go on the record board)
3×5 @ 75% 1RM
warm up to it by doing 4×3 increasing weight each round till you get to your working weight.
E2MOM 10 min (5 Rounds for weight)
9 AKBS (53/35)
3 Deadlifts @ 50% 1RM