CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Lower back, butt, Hamstrings (box + ball), Shoulders, Lats

Activation:

2×10

Banded Good mornings (green band)

M, Y, T’s

Warm-up

3 min on AB/Rower

–THEN–

2x

10 barbell good mornings

10 barbell presses

Weightlifting

Spend 10 minutes going over DL form, HSPU break down and alternatives

Wall Walk

Shoulder Taps

Let them warm up to the weight they are using by increasing slowly

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups