CrossFit Georgetown – CrossFit
JUNE 29 – Memorial WOD and fundraiser for William Brown
Activation
Foam Roll: PVC Pipe Shoulder stretches, Banded Hip flexor stretches (green band), quads, IT band, Butt, Psoas
Activation:
1×10 Alt. Dead Bug
Warm-up
2 min AB/Rower
—THEN—
2x
10 Airsquats
10 leg swings front to back
10 banded walks side to side (green band)
Abs
:30on :30 off
x4
L-holds on pull up bar
Front Squat
4×5 @ 65% 1 RM
On the last rep of each set hold at the bottom for 3 seconds
Metcon (Time)
4 RFT
(obj. speed)
10 Front Rack lunges (95/65)
Barbell OH Carry (down & back)
10 Behind the neck step ups