CrossFit Georgetown – CrossFit

CROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/

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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#