CrossFit Georgetown – CrossFit
Activation
Foam Roll: Hamstrings, Butt, Lower Back, Throacic Spine
Activation
1×20
Banded Goodmornings (green/black band)
Warm-up
3x
10 Banded Walks front to back
10 Banded Walks side to side
10 Barbell goodmornings
Deadlift
3×6 @65% 1RM
Hold for 3 seconds on final rep of each round at the top of the pull
Metcon (Weight)
20min EMOM
(Obj. pace)
Min 1: 10 (R) Single Leg DL (53/35)
Min 2: 10 (L) Single Leg DL (53/35)
Min 3: 15 AKBS
Min 4: Farmers carry down and back (53/35)