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