CrossFit Georgetown – CrossFit
CROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/
Activation
Foam Roll: Couch Stretch (back wall), Banded Hip flexor + Hamstring stretch, Psoas (lacrosse ball)
Activation:
1×20 (each side)
Wall Dead bug
Warm-up
3x
10 Banded Walks Forward & Back
10 Banded Squats
10 Banded Good mornings
Back Squat
3×3 80% 1RM
Warm up to it by doing 3×3 increasing weight each round
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#