CrossFit Georgetown – CrossFit

JUNE 29 – Memorial WOD and fundraiser for William Brown

View Public Whiteboard

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