CrossFit Georgetown – CrossFit

JUNE 29 – Memorial WOD and fundraiser for William Brown

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Activation

Foam Roll: Quads, IT Band, Butt, Psoas, Hamstrings

Activation:

1×10

Banded Good Mornings (green band)

Warm-up

3 min AB/Rower

—THEN—

2x

10 Barbell Goodmornings

10 Leg Swings front to back

10 Banded walks front to back (green band)

Sumo Deadlift

3×5 Reps Increase weight each round.

Wide stance deadlift

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

(Obj. fast pace)
2 Deadlifts (205/125)

20 Wt. Sit ups (25/15)

4 Deadlifts

20 Wt. Sit ups

6 Deadlifts

20 Wt. Sit ups

8 Deadlifts

20 Wt. Sit ups

…continue this pattern until time is up