CrossFit Georgetown – CrossFit
Saturday – Memorial, Fundraiser WOD 9-11AM
Activation
Foam Roll: Lower back, Butt, Hamstrings, Hip Flexor (green band)
Activation: 1×10 Banded Goodmornings (green band)
Warm-up
2x
100m row
10 leg swings front to back
10 banded walks front to back (green band)
Abs
TABATA
(Alt.)
Hollow Body
Superman
Single Leg Crossbody DL
With a KB or DB held in one hand, reach in the DL position to the oposit foot. Touch the ground with weight, then push through the heel to come back up.
3×8 on each leg – increase weight each round. Use KB or DB.
Metcon (6 Rounds for reps)
1:00on/1:00off
x6
(Obj. repeatable pace)
Start where you left off
5 DL (225/135)
10 T2B
200m Row