CrossFit Georgetown – Youth Program
Activation
Foam Roll: Lower back, butt, hamstrings, hip flexor stretch (green band)
Activation:
1×10 Barbell:
Good morning with straight legs soft knees – only feel this in the hamstrings. Get as low as your mobility allows and without breaking a straight spine.
Warm-up
Warm-up
2x
200m row
10 leg swings front to back
10 banded walks front to back
Sumo Deadlift
5×5 Increase weight each round
Metcon (3 Rounds for time)
Every 4 min on the 4 min
x3
(obj. repeatable pace)
10 SDLHP
9/6 Cal AB
10 Buprees
Rest the remainder of the 4 minutes