05.02.19

by | Apr 29, 2019 | W.O.D.

CrossFit Georgetown – CrossFit

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Activation

Foam Roll: Butt, Lower Back, Psoas, Hamstrings

Activation:

1×20

Banded Good mornings (green band)

Warm-up

2 min on Rower

—THEN—

2x

10 Barbell Goodmornings (on back)

10 Banded Walks Side to Side (green band)

Abs

:30on/:30 off

Rower V-ups

x4

Deadlift

4×6 @ 60% 1RM

Metcon (Weight)

16min EMOM

(Obj. Speed/Heavy)
ODD Min: 6 Suitecase Deadlifts (70/53)

EVEN Min: 2 Shuttle Runs (touch the ground each time)

Wall – 1st line – back to Wall

Wall – 2nd line – back to Wall

Wall – 3rd line – back to Wall