CrossFit Georgetown – CrossFit
JUNE 29 – Memorial WOD and fundraiser for William Brown
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